Compassion Focused Therapy (CFT)

What is Compassion Focused Therapy (CFT)?

Compassion Focused Therapy is an evidence-based approach that focuses on helping you develop a kinder and more supportive relationship with yourself. It is often used when self-criticism, shame, or feelings of not being good enough feel difficult to shift.

Many people develop a harsh inner voice over time, often shaped by past experiences, expectations, or difficult environments. These patterns can become deeply ingrained and continue to influence how you think and feel about yourself.

CFT helps you understand where these patterns come from and why they exist, rather than viewing them as personal failings. This understanding creates space for change without judgement, allowing you to respond differently.

The aim is to help you build a more compassionate inner voice, so you can respond to yourself with greater balance and emotional safety. This can support a stronger sense of confidence, resilience, and overall wellbeing.

How CFT works

CFT works by helping you recognise and understand different emotional systems that influence how you respond to yourself and the world.

It introduces the idea that your mind is shaped by both evolution and experience, meaning many reactions are understandable rather than something to blame yourself for.

Through therapy, you learn how to soothe the threat-based system that drives anxiety, self-criticism, and feelings of shame.

At the same time, CFT helps strengthen the soothing system, allowing you to feel safer, more grounded, and more able to manage difficult emotions.

The role of self-criticism and shame

CFT places particular focus on self-criticism and shame, as these can be central to many emotional difficulties.

A critical inner voice can develop as a way of coping or protecting yourself, even if it now feels harmful or overwhelming.

Over time, this pattern can become automatic, shaping how you see yourself and how you respond to challenges.

CFT helps you understand these patterns and begin to relate to yourself in a more compassionate and balanced way.

Learn more about
Compassion Focused Therapy (CFT)

CFT is particularly helpful for people who experience high levels of self-criticism, shame, or low self-worth.

It can also support anxiety, depression, trauma, and difficulties with emotional regulation.

CFT is often used when other approaches have felt too focused on change without addressing underlying self-judgement.

It provides a foundation for developing emotional safety and a more supportive internal experience.

CFT can be helpful for people who feel stuck in patterns of harsh self-judgement or struggle to be kind to themselves.

It is particularly suited to those who find it difficult to accept themselves or feel a sense of ongoing shame.

You do not need to have a clear understanding of your difficulties before starting therapy.

CFT can be adapted to your pace, allowing you to build self-compassion gradually and safely.

CFT sessions are reflective and supportive, focusing on helping you understand your emotional patterns and responses.

Your therapist will guide you through discussions and exercises designed to build awareness and compassion.

Sessions may include exploring past experiences, current challenges, and how you respond to yourself.

The pace is always guided by you, ensuring the process feels safe and manageable.

CFT uses a range of techniques designed to build self-compassion and emotional regulation.

These may include imagery exercises, breathing techniques, and compassionate self-reflection.

You may also explore how your inner voice developed and how it influences your current experiences.

The aim is to help you develop a more supportive and understanding way of relating to yourself.

CFT creates change by shifting how you respond to yourself, particularly during difficult moments.

As you develop a more compassionate inner voice, self-criticism often begins to reduce.

This can lead to changes in how you feel, how you cope, and how you approach challenges.

Over time, this builds greater emotional resilience and a stronger sense of stability.

CFT can be used as both a short-term and longer-term approach depending on your needs.

Some people benefit from focused work on specific patterns such as self-criticism.

Others engage in longer-term therapy to explore deeper patterns and build lasting change.

The process is always guided by what feels most helpful and manageable for you.

CFT differs from some therapies by placing a strong emphasis on compassion and emotional systems.

While other approaches may focus on changing thoughts, CFT focuses on how you relate to yourself.

It can complement other therapies by providing a foundation of emotional safety and support.

This makes it particularly useful when self-criticism is a central difficulty.

CFT may be a good fit if you struggle with self-criticism, shame, or difficulty being kind to yourself.

It can be particularly helpful if other approaches have felt too focused on change without support.

If you are unsure, this can be explored in an initial session with your therapist.

The focus is always on finding what feels supportive and effective for you.

CFT helps develop a more compassionate and supportive relationship with yourself.

It can reduce feelings of shame, self-criticism, and emotional distress.

The approach supports emotional regulation and a greater sense of safety.

Many people find it helps them feel more balanced and resilient in everyday life.

CFT may feel unfamiliar, particularly if you are not used to thinking in a compassionate way.

Some people may initially find it difficult to engage with self-compassion practices.

It can take time to build trust in a more supportive internal voice.

Your therapist will guide the process at a pace that feels manageable for you.

CFT is adapted to reflect your individual experiences and what feels comfortable for you.

Your therapist will consider your background, preferences, and goals when shaping the work.

This ensures that the process feels relevant and supportive rather than overwhelming.

The flexibility of CFT allows it to be both structured and personalised.

CFT can be used alongside other therapeutic approaches to provide more comprehensive support.

For example, it may be combined with CBT or ACT to address both patterns and emotional responses.

This integrated approach allows therapy to support both practical and emotional change.

Your therapist will guide how different approaches can work together for you.

Therapists that offer
Compassion Focused Therapy (CFT)

Shireen Sultana

Counselling Psychologist | DCounsPsych, HCPC | Cognitive Behavioural Psychotherapist | EMDR Consultant

Trauma-focused Therapy | CBT & EMDR| Autism & ADHD Assessment

Zeevar Harris

Cognitive Behavioural Psychotherapist | BABCP

CBT & EMDR / CFT / Couples Therapy / Trauma-Focused Therapy

Team 3

Counselling Psychologist | DCounsPsych, HCPC

Trauma-focused Therapy | CBT & EMDR| Autism & ADHD Assessment

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Client feedback

Here’s what our clients say about their journey—from first steps to lasting change.

‘’I consulted Shireen when I was overwhelmed with trauma that went back many years. I didn’t know what to expect with both CBT and EMDR. Shireen made me very comfortable with her, there is a certain warmth in her that helped me open up with much ease. She worked through all the years of my trauma very slowly, systematically whilst explaining the process to keep me informed.

Her work had miraculous effects on my emotional stability. Each session helped me instantly recover from parts of my negative experiences and cognition. Her therapy gave me a completely new outlook towards life and moving forward. I feel very positive, confident and happier to take on life’s challenges for better.’’

NK

“With over 15 years of therapy behind me with lots of different therapists, Shireen has been the one to make a difference and have a positive impact on my life.

She has a gentle and empathetic approach, listening intently to you, whilst at the same time equipping you with the tools and confidence needed to tackle difficult situations.

Combining EMDR and CBT therapy with Shireen has been revolutionary to allow me to heal and move forward from past traumas and create new ways of approaching people and situations going forward.”

RT

Prior to seeing Shireen, I was very skeptical about therapy as I’ve not had much past success. Due to having ASD and ADHD, I always felt previous therapists never truly understood me. However, my sessions with Shireen have completely changed my perspective. I reached out to Shireen regarding trauma and PTSD and needed intense therapy.

I was recommended EMDR. Within 8 sessions, I’ve come out of this a completely changed man. Shireen’s professionalism, empathy, patience, cooperatism, amazing listening and understanding skills; clear explanations and safe environment allowed me to be more open minded and gave me the confidence to be able to put my trust in her to work through my trauma and mental health, which has left me in a much better place mentally and emotionally. She was fully invested in me and took the time to truly listen and understand how I was feeling, which allowed us to work together to find the correct solutions.

Her EMDR sessions were intense, however, because I grew to trust her in the sessions leading up, she gave me the confidence to power through a lot of these sessions and my emotions, no matter how hard it was for me emotionally. She has been an absolute star and words cannot thank her enough for the time and effort she has put in to get me into a better place. I cannot recommend her enough, 11/10.

Jake

‘’Working with Shireen has been a truly transformative experience. She created a safe space where I feel heard and understood.  Her empathy, insight and gentle guidance have helped me gain clarity, build healthier coping strategies and feel more confident in navigating life’s challenges. I deeply appreciate her professionalism, patience and genuine care for my well-being.’’

Elena

‘’Shireen took the time to truly understand me, my life, and exactly what I wanted to get out of therapy. When I first started seeing Shireen, I was going through a new relationship, and she helped me navigate it without repeating patterns I might have fallen into in the past. Later, we did several sessions of EMDR therapy, which have already made a huge difference in my way of thinking. In our final session, we were able to conclude my therapy in a thoughtful way, and I was given practical tools to take forward with me.

I wanted a therapist who wasn’t afraid to tell me the truth and keep me honest during times when I was being unreasonable, and Shireen did exactly that. Thank you, Shireen!’’

HB

‘‘DR. Shireen helped me overcome agoraphobia-related anxiety and panic during a particularly challenging period of my life.

What I valued most was that she didn’t just listen, she provided practical CBT strategies and targeted exercises that gave me the tools to manage my anxiety, regain confidence, and better understand myself. Through her support, I developed greater self-awareness and continued to grow both personally and emotionally.

I am incredibly grateful for her help and would highly recommend her to anyone seeking a skilled, caring, and effective therapist.’’

IS

Professional Accreditation and Regulatory body

All of our clinicians are registered with their relevant professional and regulatory bodies, ensuring that the care we provide meets recognised professional and ethical standards.

Change starts with clarity