Compassion Focused Therapy helps people who struggle with shame, self-criticism, trauma, and threat-based patterns to build a kinder, steadier inner stance. CFT develops the capacity to soothe the nervous system, relate to thoughts and feelings with warmth rather than attack, and take courageous action that serves your life. I have extensive training in CFT and deliver it in a way that is rigorous and practical. 

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What CFT aims to do

CFT supports you to understand how the brain’s threat, drive, and soothing systems shape mood and behaviour, then strengthen the soothing and affiliative system. The goal is not to silence the inner critic overnight. The goal is to cultivate a compassionate mind that can steady you under pressure, soften shame, and help you act in line with your values.

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How CFT works

CFT brings together skills that we tailor to your goals and context.

• Psychoeducation: Mapping the threat, drive, and soothing systems so patterns make sense.

• Compassionate mind training: Building compassionate qualities such as wisdom, courage, warmth, and commitment.

• Soothing rhythm breathing: Regulating physiology to reduce threat arousal.

• Imagery and compassionate self practice: Rehearsing a stable, supportive inner posture you can call on in daily life.

• Cognitive and behavioural skills: Working with self-criticism, perfectionism, avoidance, and safety strategies.

• Chair work and compassionate letter writing: Transforming harsh inner dialogues into helpful guidance.

• Values and committed action: Using ACT methods to turn compassion into consistent behaviour change.

 

What sessions with me are like

We begin by understanding what activates shame and threat for you, what you care about, and what has helped so far. Sessions are structured but warm, with brief experiential exercises you can apply between appointments. You will leave with simple practices to try, then we review and refine together.

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Common difficulties CFT can help with

• Shame and self-criticism

• Anxiety and worry

• Low mood and depression

• Trauma-related difficulties

• Perfectionism and burnout

• Body image concerns and eating difficulties

• Health-related stress and chronic pain

 

Why choose CFT with a specialist

I have completed extensive, advanced CFT training and ongoing specialist supervision. My practice stays close to the science and to clinical nuance. You will receive clear formulation, adaptations for neurodiversity or complex presentations, and a focus on measured progress. Where useful, I integrate ACT methods to support values-guided change.

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What you can expect to learn

• Skills to regulate threat physiology and settle the nervous system

• Ways to relate to thoughts and feelings with steadiness rather than attack

• Practical tools for softening shame and building confidence

• Clear values and small, repeatable actions that move life forward

 

Results that matter

People often report feeling less dominated by the inner critic, more emotionally steady, and more able to take caring action in relationships, work, and health. The aim is a life that feels safer on the inside and more meaningful on the outside.

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A note on exposure and courage

When avoidance is keeping life small, we may use graded, values-linked exposure. In CFT this is held with compassion and choice. You will never be pushed into anything you have not agreed to try.

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Frequently Asked Questions about CFT

What does CFT feel like?
Gentle and practical. We combine brief education with exercises that steady your body, soften self-criticism, and build a compassionate inner coach. It is experiential and skills-based.

 

How many sessions will I need?
It varies by goal. Many people notice meaningful shifts within 8 to 16 sessions. Longstanding or complex patterns may benefit from a longer plan. We review progress regularly.

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Is CFT right for me?
CFT is helpful if shame, harsh self-talk, perfectionism, or trauma-related threat responses keep you stuck. It suits anxiety, low mood, burnout, body image concerns, and health-related stress.

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How is CFT different from CBT or ACT?
CBT often focuses on evaluating and changing thoughts. ACT focuses on psychological flexibility and values-guided action. CFT specifically targets shame and threat physiology by strengthening the soothing and affiliative system and cultivating compassion. I integrate these approaches where it helps.

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What happens in the first session?
We clarify aims, map your threat and soothing patterns, identify key triggers and values, then agree a simple practice plan you can start right away.

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Will there be homework?
Yes, light and purposeful. Short breathing practices, imagery, and tiny compassionate actions that fit your day. We adjust these to your needs and context.

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Does CFT work online?
Yes. The exercises translate well to video sessions. You will receive handouts and brief guided practices to use between appointments.

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Next steps

If CFT resonates, we can start by identifying one situation where shame or self-criticism blocks you, then build a compassionate plan with small actions you can try this week. feel free to get in touch.