From the Research
Compassion Focused Therapy (CFT) is a highly effective, evidence-based psychological approach that helps individuals develop self-compassion and emotional regulation skills, particularly for those experiencing high levels of shame and self-criticism, as supported by the most recent and highest quality study 1.
Key Components of CFT
- Combines elements of cognitive behavioral therapy with evolutionary psychology, neuroscience, and Buddhist psychology
- Focuses on activating the soothing system of the brain by developing compassionate attention, reasoning, behavior, imagery, feeling, and sensation
- Treatment typically involves 12-16 weekly sessions where clients learn to understand their emotional responses as evolved survival mechanisms, practice mindfulness techniques, and develop a compassionate inner voice to counter self-criticism
Benefits of CFT
- Effective for treating depression, anxiety, eating disorders, and trauma-related conditions
- Helps individuals shift from threat-based emotional processing to a more balanced emotional state, reducing stress hormones like cortisol while increasing oxytocin and endorphins associated with feelings of safety and connection
- Clients often report improved emotional regulation, reduced self-criticism, and greater resilience to life challenges after completing CFT, as shown in studies such as 2, 3, and 4
Recent Findings
- A meta-analysis published in 2023 found that CFT decreases self-criticism and increases self-soothing, with a significant effect size 1
- Another study published in 2021 found that an 8-week Compassionate Mind Training (CMT) course, based on the CFT model, was associated with significant increases in compassion, self-reassurance, and well-being, alongside reductions in self-criticism and distress 4