Compassion-Focused Therapy (CFT) in Glasgow and Online
Compassion-Focused Therapy (CFT) is an evidence-based approach that helps you build self-compassion and reduce shame and harsh self-criticism. Instead of trying to eliminate painful thoughts or feelings, CFT supports you to relate to yourself with warmth and understanding so you can feel safer inside your own mind and body. At Illuminated Thinking, our psychologists offer Compassion Focused Therapy in Glasgow and online, tailored to your needs.
CFT explained clearly
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What is CFT?
CFT helps you cultivate self-compassion and ease shame and self-criticism, supporting emotional safety, resilience, and steadiness.
Compassion as a skill
Compassion-Focused Therapy (CFT) is designed to help people develop a kinder, more supportive relationship with themselves. Many people can feel compassion for others, but struggle to extend that same warmth inward, especially when they feel anxious, overwhelmed, or ashamed.
CFT offers a practical framework for growing compassion as a learnable skill, not a personality trait you either have or do not have.
Support that reduces shame
CFT is especially helpful when inner criticism feels relentless or when shame has become a dominant emotional pattern. At Illuminated Thinking, we offer CFT therapy in Glasgow and online for adults who want to feel steadier, more confident, and less driven by self-judgement.
The pace is collaborative and respectful, designed to feel safe enough for meaningful change.
How did CFT develop?
CFT integrates insights from psychology, neuroscience, and compassion traditions.
Developed by Paul Gilbert
Developed by Professor Paul Gilbert, CFT integrates principles from evolutionary psychology, neuroscience, and Buddhist philosophy. It was created to support people who struggle with high levels of shame and self-criticism, which traditional therapies can overlook.
A model for understanding emotion
CFT is grounded in how our brains evolved to keep us safe. It helps you recognise patterns like threat, avoidance, and inner attack, then builds the skills to activate a calmer, more soothing inner system.
How does CFT work?
CFT helps you understand where self-criticism comes from and practise compassionate alternatives, reducing stress and building inner safety.
Understanding the roots of self-criticism
In CFT, you work with a therapist to understand the origins of your self-critical thoughts and patterns. Together, you explore how past experiences, attachment, and threat-based coping strategies shaped the way you relate to yourself today.
This approach is non-blaming. It focuses on what happened to you and what you learned to do to cope.
Core CFT practices
- Compassionate imagery: building a felt sense of warmth, strength, and safeness.
- Mindfulness: noticing threat-based thoughts without getting pulled into them.
- Soothing rhythm breathing: regulating the body and lowering stress arousal.
- Compassionate self-talk: responding to struggle with understanding rather than attack.
- Shame formulation: making sense of triggers and protective strategies.
The three systems model
CFT often uses the three systems model: a Threat system (protection), a Drive system (achievement), and a Soothing system (calm and connection). Therapy helps strengthen soothing and balance the system, so you are not living on constant alert.
What can CFT help with?
CFT can help across many difficulties, especially when shame, self-criticism, or feeling not good enough is a central theme.
Common reasons people choose CFT
- Anxiety
- Depression and low mood
- Trauma and PTSD
- Eating disorders and body shame
- Social anxiety and fear of judgement
- High self-criticism and perfectionism
- Low self-esteem
- Burnout and emotional exhaustion
When CFT is especially helpful
CFT can be particularly beneficial if you understand your difficulties intellectually, but still feel emotionally stuck, or if self-criticism has become the main way you try to motivate yourself.
Therapy supports a shift from fear and pressure toward steadiness, courage, and self-respect.
Benefits of CFT
CFT offers a gentle, nurturing approach to therapy. It helps reduce shame and fosters resilience and emotional balance.
What people often notice
- Less harsh self-criticism
- Reduced shame and self-blame
- Greater emotional regulation and steadiness
- More confidence and self-respect
- Improved overall wellbeing
A different kind of strength
Compassion in CFT is not positive thinking. It is a practical, courageous response to suffering. By building kindness and understanding, you can feel more able to face challenges without collapsing into threat, avoidance, or self-attack.
Is CFT right for you?
If shame or self-criticism keeps showing up, CFT may be a strong fit.
Signs CFT could help
CFT might be the right choice if you find yourself harsh, perfectionistic, or constantly on guard about being judged. It provides a supportive environment to explore these patterns and develop a compassionate relationship with yourself.
A gentle note about pace and safety
If you are in acute crisis or need immediate stabilisation, we will help you find the right next step and pace the work carefully. Our team will match you with a psychologist whose approach fits your needs.
CFT FAQs
Quick answers to common questions.
Is CFT right if I do not feel self-compassion at all?
Yes. Many people start CFT feeling blocked, numb, or uncomfortable with compassion. Therapy helps you understand why compassion feels difficult and build it gradually in a way that feels safe and genuine.
How long does CFT take?
Some people benefit from focused, shorter-term work, while others choose longer-term therapy, especially when shame and self-criticism are long-standing. We will agree a plan that fits your goals and pace.
Do you offer CFT online?
Yes. We offer CFT online and in-person CFT therapy in Glasgow, depending on clinician availability.
Is compassion just positive thinking?
No. CFT compassion is practical and evidence-based. It is about responding to difficulty with wisdom, courage, and care, rather than attacking yourself or pretending things are fine.
Other approaches you may want to explore
If CFT is not quite the right fit, these may be helpful alternatives or complements.
Trauma therapy
For trauma memories, triggers, and PTSD symptoms, we offer specialist trauma-focused therapy in Glasgow and online.
Learn more about trauma therapy in GlasgowLonger-term therapy
For long-standing patterns shaped by early experiences, longer-term therapy can help you make deeper, lasting change.
Learn more about longer-term therapyCFT therapists in Glasgow and online
We have psychologists who specialise in Compassion-Focused Therapy. Explore their profiles and find someone who feels like the right fit.
If you would like help choosing a therapist or have questions about Compassion Focused Therapy, please get in touch.
Ready to feel kinder towards yourself?
We can recommend the right psychologist for CFT therapy in Glasgow or online.