Self-Compassion
“Self-compassion entails being kind and understanding toward oneself in instances of pain or failure rather than being harshly self-critical; perceiving one’s experiences as part of the larger human experience rather than seeing them as isolating; and holding painful thoughts and feelings in mindful awareness rather than over-identifying with them” (Neff, Kirkpatrick, & Rude, 2007). Gilbert’s evolutionary account of compassion argues that the self-soothing qualities of self-compassion allow for more effective affect regulation, greater capacity for intimacy, and more adaptive behavior (Gilbert, 1989, 2005). Many individuals who have experienced neglect or abuse struggle to offer compassion toward themselves and struggle with shame and self-criticism as a result. Within compassion-focused therapy (CFT) techniques for fostering and developing self-compassion are referred to as compassionate mind training (CMT).
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Assertive Communication
Communicating and acting assertively is an interpersonal skill that helps people to maintain healthy relationships, resolve interpersonal conflict, an ...
https://www.psychologytools.com/resource/assertive-communication
Information handouts
Assertive Responses
Being able to communicate assertively is an essential skill for developing and maintaining healthy relationships and positive self-esteem. Individuals ...
https://www.psychologytools.com/resource/assertive-responses
Exercises
Autonomic Nervous System
The autonomic nervous system (ANS) automatically regulates the function of body systems outside of voluntary control. The Autonomic Nervous System han ...
https://www.psychologytools.com/resource/autonomic-nervous-system
Information handouts
Barriers Abusers Overcome In Order To Abuse
Individuals who have experienced abuse often focus on their own actions (or inactions) and blame themselves for their own abuse. This client informati ...
https://www.psychologytools.com/resource/barriers-abusers-overcome-in-order-to-abuse
Information handouts
CFT Compassion Formulation
Within CFT, two methods are commonly used for understanding a client’s difficulties. The threat-focused formulation takes a longitudinal approa ...
https://www.psychologytools.com/resource/cft-compassion-formulation
Worksheets
Coercive Methods For Enforcing Compliance
Individuals who have experienced abuse often focus on their own actions (or inactions) and blame themselves for their own abuse. This client informati ...
https://www.psychologytools.com/resource/coercive-methods-for-enforcing-compliance
Exercises
Compassionate Thought Challenging Record
Thought challenging records are commonly used in CBT to help people to evaluate their negative automatic thoughts for accuracy and bias. This Compassi ...
https://www.psychologytools.com/resource/compassionate-thought-challenging-record
Worksheets
Gratitude Journal
Cultivating gratitude is an evidence-based positive psychology technique. This information handout describes reasons to cultivate a grateful attitude ...
https://www.psychologytools.com/resource/gratitude-journal
Exercises
Grounding Techniques Menu
Dissociation can be described as a shift of a person’s attention away from the present moment. When working with traumatized clients, this shift oft ...
https://www.psychologytools.com/resource/grounding-techniques-menu
Information handouts
Motivational Systems (Emotional Regulation Systems)
At the heart of Compassion Focused Therapy (CFT) is an evolutionary model of human motivational systems. Developed by Paul Gilbert it is a helpful len ...
https://www.psychologytools.com/resource/motivational-systems-emotional-regulation-systems
Information handouts
Perspective-Taking
Cognitive restructuring techniques in CBT teach clients ways of analyzing situations in ways that might initially be unfamiliar. A simple way of intro ...
https://www.psychologytools.com/resource/perspective-taking
Worksheets
Progressive Muscle Relaxation
Progressive relaxation training originated in the 1930’s as a treatment for tension and anxiety. Edmund Jacobsen developed a systematic and lengthy ...
https://www.psychologytools.com/resource/progressive-muscle-relaxation
Exercises
Progressive Muscle Relaxation (Archived)
NOTE: An improved version of this resource is available here: Progressive Muscle Relaxation. Older versions of a resource may be archived in the event ...
https://www.psychologytools.com/resource/progressive-muscle-relaxation-edition-1
Archived
Relaxed Breathing
Practising Relaxed Breathing serves to reduce physiological arousal and can be an excellent grounding technique. This client information handout descr ...
https://www.psychologytools.com/resource/relaxed-breathing
Exercises
Responses To Threat: Freeze, Appease, Flight, Fight
Human beings are programmed to respond automatically in a variety of ways to a threat including freezing, escaping, and dissociation. Traumatized indi ...
https://www.psychologytools.com/resource/responses-to-threat-freeze-appease-flight-fight
Information handouts
Voice Tone
The Voice Tone exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. This short exercise guides listeners throu ...
https://www.psychologytools.com/resource/free-audio-voice-tone
Audio
What Is Compassion, Why Do I Need It, And How Might It Help Me?
What Is Compassion, Why Do I Need It, And How Might It Help Me? is a track taken from the Psychology Tools For Developing Self-Compassion audio collec ...
https://www.psychologytools.com/resource/free-audio-what-is-compassion
Audio
Case Conceptualization / Case Formulation
- Formulation in Compassion Focused Therapy
compassionatemind.co.ukarchived copy - Training our minds in, with, and for compassion: an introduction to concepts and compassion-focused exercises
compassionatemind.co.ukarchived copy
Intervention
Treatment guides
- Training our minds in, with, and for compassion: an introduction to concepts and compassion-focused exercises
compassionatemind.co.ukarchived copy - The ‘Compassionate Friend’ group: A 3 session group designed for use in a ward environment download archived copy
- The ‘Compassionate Friend’ group facilitators manual download
Exercises, Worksheets & Workbooks
- Building a compassionate image download archived copy
- Compassionate Mind 2010 Training download
- Compassionate letter writing
compassionfocusedtherapy.com.auarchived copy - Healthy emotion regulation strategies download archived copy
- Compassionate letter writing: therapist and client guides download
- Writing a compassionate letter to myself download download
- Exercises to increase self compassion download
- How to develop self-compassion | Russ Harris download archived copy
- The RAIN of self-compassion | Tara Brach download
Self-Help Programmes
Developing self-compassion
- Understanding self-compassion download
- Barriers to self-compassion download
- Preparing for self-compassion download
- Compassionate imagery download
- Self-compassionate thinking download
- Self-compassionate behavior download
- Self-compassionate living download
Videos
- Paul Gilbert – Meng Wu Lecture (Introductory) youtube.com
- Paul Gilbert – CFT Workshop at CCARE (part 1) youtube.com
- Paul Gilbert – CFT Workshop at CCARE (part 2) youtube.com
- Paul Gilbert – CFT Workshop at CCARE (part 3) youtube.com
- Paul Gilbert – CFT Workshop at CCARE (part 4) youtube.com
- Paul Gilbert – DCP Lecture 2015 – Tragedies of the human mind youtube.com
Recommended Reading
- Gilbert, P. (2009). Introducing compassion focused therapy. Advances in Psychiatric Treatment, 15, 199-208 download archived copy
- Compassion Focused Therapy – Procedure Outline download
- Goss, K., & Allan, S. (2010). Compassion focused therapy for eating disorders. International Journal of Cognitive Therapy, 3(2), 141-158
downloadarchived copy
References
- Gilbert, P. (1989). Human nature and suffering. Hillsdale, NJ: Lawrence Erlbaum.
- Gilbert, P. (2005). Compassion and cruelty: A biopsychosocial approach. In P. Gilbert (Ed.), Compassion: Conceptualisations, research and use in psychotherapy(pp. 9–74). New York: Routledge
- Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive psychological functioning. Journal of Research in Personality, 41(1), 139–154.