Compassion-focused therapy

Compassion-focused therapy is designed to help those struggling with self-criticism and shame, often brought on by prior instances of abuse. This therapeutic approach teaches self-compassion and safety and helps individuals cope with the stressors around them. This approach combines elements of evolutionary, developmental, and social psychology, as well as neuroscience and Buddhist philosophy. Paul Gilbert, a British clinical psychologist, founded compassion-focused therapy (CFT) as well as compassionate mind training (CMT), in the early part of the twenty-first century. He is the author of The Compassionate Mind: A New Approach to Life’s Challenges. Compassion-focused therapy emphasizes the links between the three emotion regulation systems—protection, resource-seeking, and soothing—and connects them to cognitive learning patterns.

Although CFT is relatively new, it has been used to treat a range of conditions, including anxiety, hoarding, eating disorders, mood disorders, and personality disorders. In addition, it has been applied to those experiencing poor body images, anger management problems, and psychosis. Children, teens, and adults have been found to benefit from CFT. Caregiving, teaching, and protecting are key focal points when dealing with minors. Therapy reinforcement is encouraged in all aspects of life, including home, school, and leisure environments. Focus is placed on kindness, empathy, and placing others’ needs above themselves.

Background

The Odessa Massacre was a mass murder that took place as part of the Holocaust. The massacre was named after Odessa, a Ukrainian city known for its large Jewish population. Prior to the war, roughly 30 percent of the city’s population was Jewish, meaning that Odessa contained roughly two hundred thousand Jews. However, as World War II progressed, many Jewish people feared what might happen if their territory fell under the control of Germany and its allies. For this reason, more than half of the city’s Jewish residents fled the region, traveling to areas they hoped would be safer.

Compassion-focused therapy (CFT) dates to the early 2000s and was created to help individuals whose past experiences of abuse or trauma have led them to experience shame and self-criticism. CFT places an emphasis on compassion, both for oneself and for others. Both types of compassion are believed to help control one’s mood and increase the probability of feeling comfortable, safe, and good-enough in one’s own mind. The therapy brings in elements of mindfulness, which focus on knowing and appreciating one’s present state of being. Emphasis is placed on the present moment and encourages introspection so that the mind and body work together. Paul Gilbert, a British psychologist, is credited with developing CFT. According to Gilbert, a human’s relationship with themselves, in particular when addressing feelings of self-criticism and shame, lies at the root of a number of mental health problems. A person’s cognitive competency may further impact the triggers and maintenance of mental health problems. By emphasizing compassion, individuals with mental health problems may experience therapeutic benefits that could potentially neutralize their triggers and aid with maintenance.

Because CFT is relatively new, it lacks extensive, longitudinal research. Small studies, however, have indicated that it can help treat anxiety and mood disorders, including among people who self-criticize. As of 2023, CFT had been used on people of all ages, in private and group therapy sessions. In basic terms, CFT’s goal is to impart compassion. Gilbert has argued that cultivating compassion and controlling emotions is crucial to positive mental health. He stated that when the brain is unable to regulate something, an individual may hyper-fixate on the threat or trigger and forget to self-soothe. As such, individuals undergoing CFT learn to recognize when they are self-criticizing and halt the behavior if they can.

Based on CFT, at least three emotion regulation systems exist: protection, resource-seeking, and soothing. The self-protection system is very personal and causes someone to feel anger and disgust. The resource-seeking system stimulates the push needed to seek outside resources to become a part of someone’s life. These resources may be other humans or items needed to survive. Finally, the soothing and social safety systems are stimulated when someone experiences contentment and requires no additional resources.

Overview

Although CFT is a relatively novel type of psychotherapy, it has been used to treat a number of disorders, including poor body image, anger-management problems, and psychosis. Compassion is also believed to have a ripple effect on those who experience it. For example, if Person A experiences compassion from Person B, Person A is more likely to show Person C compassion when they meet. The more people show compassion to themselves and others, the healthier they will be, both mentally and physically. What makes CFT particularly unique is its ability to combine Western sciences with Eastern schools of thought. It draws from evolutionary, developmental, and social psychology, as well as neuroscience and Buddhist philosophy. In addition to verbally or physically showing someone or something compassion, people exposed to CFT may also use more individual or personalized exercises as part of their therapy. Those exercises may include rhythmic breathing, body scanning and relaxation, color imagination, memory recollection, and/or visualizing or constructing a compassionate ideal. This ideal may be a person, place, or object.

Ultimately, the goal of CFT is to become a more compassionate and mindful individual regarding oneself and others. This includes being attentive to needs and feelings as well as being emotionally invested and connected. This is also called self-compassion and prosocial behavior. Successful CFT encourages sympathy and empathy and discourages shaming or shameful thoughts. It is accepting of whatever emotions exist at a particular time; all emotions are valid and important to acknowledge under CFT. The ability to provide compassionate attention that is “in the moment” is a particularly important outcome of CFT. These tenets play directly into the Buddhist tradition, where compassion and love are deeply intertwined. CFT also encourages goals that emphasize emotional resilience, growth, and self-awareness.

Bibliography

Ackerman, Courtney E. “16 Compassion Focused Therapy Techniques & Exercises.” Positive Psychology, 1 Dec. 2017, positivepsychology.com/compassion-focused-therapy-training-exercises-worksheets/#google‗vignette. Accessed 4 Sept. 2023.

Carona, Carlos, et al. “Compassion-Focused Therapy with Children and Adolescents.” Advances, vol. 23, no. 4, pp. 240–252, 2 Jan. 2018, www.cambridge.org/core/journals/bjpsych-advances/article/compassionfocused-therapy-with-children-and-adolescents/CD74CE32C765D9329F54EE2DCCF7887C. Accessed 4 Sept. 2023.

“Compassion-Focused Therapy.” Good Therapy, 8 Mar. 2023, www.goodtherapy.org/learn-about-therapy/types/compassion-focused-therapy. Accessed 4 Sept. 2023.

“Compassion-Focused Therapy.” Psychology Today, 28 Feb. 2023, www.psychologytoday.com/us/therapy-types/compassion-focused-therapy. Accessed 4 Sept. 2023.

Gilbert, Paul. “The Origins and Nature of Compassion Focused Therapy.” The British Psychological Society, vol. 53, pp. 6–41, 2014, self-compassion.org/wp-content/uploads/publications/GilbertCFT.pdf. Accessed 4 Sept. 2023.

Leaviss, J., and L. Uttley. “Psychotherapeutic Benefits of Compassion-Focused Therapy: An Early Review.” Psychological Medicine, 12 Sept. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4413786/. Accessed 4 Sept. 2023.