Compassion Focused Therapy is an evidence-based therapeutic approach that emphasizes the role of self-compassion and emotional regulation in our psychological well-being.

At the core of the therapy is the idea that excessive criticism, perceived threat, and lack of compassion lead to emotional suffering. 

Compassion Focused Therapy is designed to help people respond to themselves with kindness and understanding, ultimately reducing feelings of shame, guilt, self-criticism, and fear. The goal and outcome is a happier, gentler relationship with oneself. 

How Does Compassion Focused Therapy Work?

Compassion Focused Therapy proposes that we have three emotion regulation systems. When these systems are unbalanced, emotional distress occurs. 

These three systems are the threat system, the drive system, and the soothing system. 

The Threat System 

This is our brain’s alarm system. It is designed to protect us from danger. When it is activated, we tend to feel anxiety, anger, or fear and respond with self-criticism to protect ourselves from any perceived threats.

For example, to protect yourself from the pain of rejection after a date, you might say to yourself “They thought I was weird and unattractive”.

The Drive System

This drive keeps us motivated. It is goal directed and reward driven. It allows us to get what we need done.

For example, in college you pushed yourself to make deans list. You felt energized while studying and found your grades and positive feedback kept you going. 

The Soothing System 

This is how we rest and reset. This system enables us to counter stress and balance our emotions by unwinding, resting, and re-establishing feelings of calm and safety.

For example, after a stressful work day, we come home, take a soothing bath, put on our cozy pyjamas and rest.

Often, when we struggle emotionally or mentally, there will be an imbalance in these systems. Most commonly, especially after trauma, the threat system is overactive while the soothing system is underactive.

Compassion Focused Therapy aims to restore balance by bringing our awareness to these systems and how they are contributing to our current struggles. Through self-understanding, self-kindness, and self-compassion, Compassion Focused Therapy encourages us to calm our inner critic and to find healthier and more compassionate ways of navigating life’s difficulties.