What is Compassion Focused Therapy (CFT)?

Many people struggle with a harsh inner critic. They may constantly feel “not good enough,” overthink mistakes, feel anxious or overwhelmed, or push themselves relentlessly while rarely offering themselves the same kindness they give to others. Compassion Focused Therapy (CFT) is an evidence-based therapy approach that helps people better understand their emotions, reduce self-criticism, and develop a more supportive relationship with themselves.

CFT is based on the idea that our brains are naturally wired to notice threats and protect us from danger.  Sometimes this system becomes overactive, leaving us stuck in patterns of anxiety, shame, perfectionism, or emotional overwhelm. CFT describes this as the “tricky brain” because human brains can easily become caught in survival mode.  

A key part of CFT involves understanding three emotional systems:

• Threat system – linked to anxiety, fear, shame, and self-criticism
• Drive system – focused on achievement, striving, and productivity
• Soothing system – connected to calmness, safety, and emotional balance

Many people spend most of their time in threat and drive mode, with very little opportunity to feel calm, safe, or emotionally settled. CFT helps strengthen the soothing system through compassion, mindfulness, and emotional regulation skills. Compassion Focused Therapy can help with:

• Difficulty slowing down or feeling safe 
• Anxiety and stress
• Shame and self-criticism
• Perfectionism and burnout
• Depression and low mood
• Trauma and emotional overwhelm

At Marsden Health, CFT is warm, practical, and collaborative. Therapy focuses on helping you understand how your mind works, build self-compassion, and respond to yourself in a kinder and more supportive way.