Paul Gilbert, the developer of compassion-focused therapy defines compassion as “sensitivity to suffering in self and others with a commitment to try to alleviate and prevent it” (Gilbert, 2020, p. 4). Compassion focused therapy is based on the idea that we all have the innate capacity for compassion, which has evolved to help us survive and flourish. However, life experiences, such as trauma, and other negative life circumstances can diminish our ability to show ourselves and others compassion.
While cognitive behavioural therapy has proven efficacy, individuals with high self-critical tendencies often have poorer outcomes in this traditional therapy. Self-criticism can manifest as negative self-talk, attentional bias (only noticing the negatives in self, others, and life in general), attachment issues, self-deprecating beliefs, and feelings of guilt and shame. These symptoms can interfere with the core of cognitive behavioural therapy known as cognitive restructuring and can be a barrier to creating a strong therapeutic bond. This is why beginning treatment with compassion-focused therapy is crucial for those with high self-criticism tendencies as studies have found integrating compassion-focused therapy into cognitive therapy has to lead to more positive outcomes. Using a compassion-focused lens, we will explore your self-critic, understand why it’s hard to let go of it, and learn how self-compassion can be more helpful, foster confidence and growth, and help you achieve your goals in life. Leading a compassionate life not only helps us achieve our goals but thrive during the process.
Paul Gilbert, the developer of compassion-focused therapy, offers guided mindfulness practices. If interested, please click the links below to start your unique CFT journey.
§Addressing Self Criticism
§Postures, Faces and Voice Tones
To learn more about CFT, please visit:
The Compassionate Mind Foundation
To learn more about how compassion focused therapy can help you reach your wellness destination, please book a free consultation. Let’s get started on the wellness journey now!
Resources
1. Gilbert, Paul. 2020. “Compassion: From Its Evolution to a Psychotherapy.” Frontiers in Psychology 11. https://www.frontiersin.org/articles/10.3389/fpsyg.2020.586161.
2. Löw, Christina Alexandra, Henning Schauenburg, and Ulrike Dinger. 2020. “Self-Criticism and Psychotherapy Outcome: A Systematic Review and Meta-Analysis.” Clinical Psychology Review 75 (February):101808. https://doi.org/10.1016/j.cpr.2019.101808
3. Stefan, Simona, and Stefan Hofmann. 2019. “Integrating Metta Into CBT: How Loving Kindness and Compassion Meditation Can Enhance CBT for Treating Anxiety and Depression.” Clinical Psychology in Europe 1 (September). https://doi.org/10.32872/cpe.v1i3.32941.
4. Werner, Antonia M., Ana N. Tibubos, Sonja Rohrmann, and Neele Reiss. 2019. “The Clinical Trait Self-Criticism and Its Relation to Psychopathology: A Systematic Review – Update.” Journal of Affective Disorders 246 (March):530–47. https://doi.org/10.1016/j.jad.2018.12.069.
5. Wakelin, Katherine E., Gemma Perman, and Laura M. Simonds. 2022. “Effectiveness of Self-Compassion-Related Interventions for Reducing Self-Criticism: A Systematic Review and Meta-Analysis.” Clinical Psychology & Psychotherapy 29 (1): 1–25. https://doi.org/10.1002/cpp.2586.
6. “Cultivating the Compassionate Mind by Paul Gilbert.” SoundCloud. Accessed September 25, 2024. https://m.soundcloud.com/headtalks/paul-gilbert