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From Self-Criticism to Self-Kindness: A Guide to Compassion-Focused Therapy


Overcoming Self-Criticism with Compassion Focused Therapy

Photo by Matthias Coope


Hello there!

Today, we’re going to talk about a subject that many of us can relate to: self-criticism.

It’s something that can easily become a habit and can often hold us back from living our lives to the fullest.


But there’s a way to break that cycle, and it’s called Compassion Focused Therapy.


Compassion Focused Therapy, or CFT for short, is a type of therapy that aims to help individuals overcome their self-criticism by developing self-compassion.

It is based on the idea that self-compassion is the key to emotional well-being and resilience.


What exactly is Compassion Focused Therapy?

Developing Emotional Resilience with CFT

Photo by Andrea Piacquadio


An introduction to Compassion-Focused Therapy

Developed by Dr. Paul Gilbert in the 1990s, Compassion Focused Therapy (CFT) combines evolutionary psychology with elements of Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Cognitive Therapy (MBCT).


By utilizing this unique approach to therapy, individuals can experience improved well-being through greater self-acceptance, understanding their own emotions more compassionately, and developing healthier relationships.


Aims of Compassion-Focused Therapy

The goal of CFT is to help individuals move away from criticism towards greater self-kindness and understanding to lead more fulfilling lives.


It encourages individuals to recognize their strengths while acknowledging areas where improvement is needed without judgment or criticism—allowing them to make necessary changes without feeling overwhelmed by negative emotions like shame or guilt.


By building upon existing skills rather than solely focusing on deficits or weaknesses, CFT helps individuals gain a greater sense of personal agency and control over their own lives.


This also helps maintain connectedness with others through meaningful relationships based on mutual respect and understanding—ultimately leading to improved well-being in all areas (emotional regulation and mental health).


What are some techniques used in Compassion Focused Therapy?

Overcoming Anxiety and Depression with CFT

Photo by Pavel Danilyuk


The techniques used in CFT are designed to help individuals cultivate qualities such as kindness, acceptance, patience, forgiveness, strength, courage, resilience, gentleness, acceptance of imperfection as part of life’s struggles, and authenticity in relationships with others as well as oneself.


One of the most common techniques used in CFT is mindfulness.

This is a strategy to help people become more mindful of their current thoughts and feelings without judgment.

Through this, individuals can learn how to respond with greater kindness and understanding towards themselves, allowing them to handle better the ups and downs that come with life.


Cognitive restructuring is another technique used in CFT that challenges negative thinking and self-criticism, replacing them with more compassionate perspectives.


This allows individuals to view life from a different lens and encourages them to break free from constant cycles of criticism. With this approach, people can cultivate a positive mindset that provides growth opportunities for personal development.


CFT also incorporates imagery and visualization techniques to promote self-compassion and kindness. Through visualizing themselves in a supportive setting, individuals can learn how to foster feelings of empathy towards themselves.


As a final tip, compassionate letter writing proves to be an effective technique for gaining self-compassion and overcoming any inner criticism. You write a letter to yourself from the viewpoint of your compassionate friend or confidante to foster that sentiment within you.


This can be incredibly beneficial in developing empathy towards oneself!


Why is it essential to develop self-compassion?

CFT Can Help You Cultivate Self-Kindness and Resilience

Photo by Tranmautritam


Self-compassion is important because it can help us to be more resilient and better able to cope with life’s challenges. When we are kind and compassionate to ourselves, we are more likely to take care of ourselves, both physically and emotionally.


Here are some steps you can take to practice compassion-focused therapy for yourself:


• Take time each day to spend in quiet reflection or meditation. This helps you understand your thoughts and feelings without judgment or criticism.


• Identify any negative thoughts or beliefs you may have about yourself and try to challenge them with evidence from your life experiences.

For example, if you tell yourself, “I am not good enough,” ask yourself, “What evidence do I have for this belief?”

This helps you recognize the validity of your own experience without feeling judged or criticized by others.


• Practice self-care activities such as journaling, yoga, or spending time outdoors in nature. These activities help cultivate a sense of calmness and peace, increasing your resilience during difficult times.


• Talk kindly to yourself as if you were speaking to a friend or loved one who was going through something difficult. Listening compassionately to ourselves helps us become more mindful of our needs and feelings to better care for ourselves during tough times.


• Make sure you get enough restful sleep each night – this helps reset our mind and body after a stressful day so that we can be better equipped for what lies ahead tomorrow!


• Connect with friends or family members with similar interests – having a supportive social network is essential for maintaining emotional well-being during difficult times.



Say Goodbye to Self-Criticism and Hello to Self-Love with The Wise Self's CFT

Self-compassion can play an important role in improving our mental health by helping us be kinder towards ourselves when we make mistakes or feel overwhelmed by life’s challenges.


Through Compassion-Focused therapy, we can learn how to cultivate self-compassion to better cope with difficult situations without resorting to self-criticism or judgment.


If you are struggling with self-criticism, The Wise Self is here to help!

Our team of experts is here to support you and work towards reducing stress, promoting relaxation, and helping you reach your goals.


Remember, you are not alone; connect with us now!


Take care and be kind to yourself!

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