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CFT · 5 min read

Compassion-Focused Therapy

Build the capacity for self-compassion in clients dominated by shame and self-criticism.

Originator: Paul Gilbert (early 2000s)Best for: Chronic shame · Self-criticism · Depression with self-attacking · Eating disorders · Trauma sequelae

Core idea

CFT draws on evolutionary psychology, neuroscience, and Buddhist practice. Gilbert proposes three primary affect-regulation systems: threat (red), drive (blue), and soothing/affiliation (green). High-shame clients have over-developed threat systems and under-developed soothing systems — often because early attachment did not install the soothing system. CFT uses imagery, body practices, and compassionate-mind training to develop the soothing/affiliative system directly.

Key concepts

Three-circles model
Threat, drive, and soothing systems — imbalance drives suffering.
Tricky brain
We didn't choose our genes, early experiences, or many emotional reactions — reduces shame about shame.
Compassionate self
Cultivated through imagery and posture — wise, strong, warm, committed.
Fears, blocks, resistances (FBRs)
Why compassion feels unsafe — addressed before deepening practice.
Soothing rhythm breathing
Slow diaphragmatic breath that activates the parasympathetic system.

What a session looks like

  1. 1
    Formulation
    Map threats, safety strategies, and unintended consequences.
  2. 2
    Psychoeducation
    Three circles, evolved brain, why self-criticism developed.
  3. 3
    Body-first practices
    Soothing rhythm breathing, friendly facial expression, grounded posture.
  4. 4
    Compassionate-mind training
    Imagery: safe place, compassionate self, compassionate other.
  5. 5
    Compassionate work with parts
    Compassionate self addresses self-critic, anxious self, angry self.

Signature techniques

Soothing rhythm breathing
Slow, even, body-led breath that primes the affiliative system.
Compassionate-self imagery
Embody wisdom, strength, warmth, and commitment — then act from there.
Compassionate-other imagery
Visualize an ideal compassionate being who deeply understands.
Multiple-selves work
Chair work with anxious, angry, sad, and compassionate selves.
Compassionate letter writing
Letter to self from the compassionate self — between-session practice.

Evidence base

Growing RCT evidence for depression, eating disorders, psychosis (adjunct), and trauma. Particularly effective for shame-driven and self-critical presentations where standard CBT can intensify self-attack.

Common pitfalls

  • ▸Skipping FBRs — pushing compassion onto someone who finds it threatening backfires.
  • ▸Doing CFT without body-led practice — it's a somatic therapy.
  • ▸Confusing self-compassion with self-pity or letting-off-the-hook.
  • ▸Therapist's own unaddressed shame leaking into the work.
Option One

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Option Two

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Where to go next

The Compassionate Mind
Paul Gilbert
Foundational and accessible.
Compassion Focused Therapy: Distinctive Features
Paul Gilbert
Clinician-focused overview.
Compassionate Mind Foundation Trainings
CMF (UK)
Standard training pathway.