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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). Read more
Self-Compassion
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A Memory Of Caring For Others

A Memory Of Caring For Others is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. In CFT, imagery and memo ... https://www.psychologytools.com/resource/a-memory-of-caring-for-others

A Memory Of Feeling Cared For

A Memory Of Feeling Cared For is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. In CFT, imagery and memo ... https://www.psychologytools.com/resource/a-memory-of-feeling-cared-for

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

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

Audio Collection: Psychology Tools For Developing Self-Compassion

Psychology Tools For Developing Self-Compassion is an audio collection which guides clients through an empirically-supported programme of compassionat ... https://www.psychologytools.com/resource/psychology-tools-for-developing-self-compassion-audio-collection

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

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

Being A Compassionate Person

Being A Compassionate Person is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Being connected with your ... https://www.psychologytools.com/resource/being-a-compassionate-person

Body Posture

The Body Posture exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. This short experiential practice invites ... https://www.psychologytools.com/resource/body-posture

Breathing To Activate Your Soothing System

The Breathing To Activate Your Soothing System exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. Listeners ... https://www.psychologytools.com/resource/breathing-to-activate-your-soothing-system

Broadening Your Perspective

Broadening Your Perspective is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Being connected with your ... https://www.psychologytools.com/resource/broadening-your-perspective

CFT Calm Place

The Calm Place Imagery exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. In this exercise, the listener is ... https://www.psychologytools.com/resource/cft-calm-place

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

Combining Soothing Breathing With A Soothing Smell

The Combining Soothing Breathing With A Soothing Smell exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. Th ... https://www.psychologytools.com/resource/combining-soothing-breathing-with-a-soothing-smell

Compassion To Others

Compassion To Others is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. There are three ‘flows’ of co ... https://www.psychologytools.com/resource/compassion-to-others

Compassionate Letter Writing

Compassionate Letter Writing is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. There are three ‘flows� ... https://www.psychologytools.com/resource/compassionate-letter-writing

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

Developing Your Compassionate Other

Developing Your Compassionate Other is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Being connected wi ... https://www.psychologytools.com/resource/developing-your-compassionate-other

Facial Expression

The Facial Expression exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. This short exercise invites the lis ... https://www.psychologytools.com/resource/facial-expression

Focusing Compassion On Your Self

Focusing Compassion On Yourself is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. There are three ‘flo ... https://www.psychologytools.com/resource/focusing-compassion-on-your-self

Free Compassion Audio Tracks

Psychology Tools For Developing Self-Compassion is a 30-track audio collection which guides clients through an empirically-supported programme of comp ... https://www.psychologytools.com/resource/free-compassion-audio-tracks

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

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

Living With A Tricky Brain

Living With A Tricky Brain is a track taken from the Psychology Tools For Developing Self-Compassion audio collection. This introductory track explore ... https://www.psychologytools.com/resource/living-with-a-tricky-brain

Mindful Walking

Mindful Walking is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. This is a less formal mindfulness prac ... https://www.psychologytools.com/resource/mindful-walking

Mindfulness Of Body

Mindfulness Of Body is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Some types of mindfulness practice ... https://www.psychologytools.com/resource/mindfulness-of-body

Mindfulness Of Breathing

Mindfulness Of Breathing is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. This short mindfulness exerci ... https://www.psychologytools.com/resource/mindfulness-of-breathing

Mindfulness Of Sounds And Thoughts

Mindfulness Of Sounds And Thoughts is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Some people find th ... https://www.psychologytools.com/resource/mindfulness-of-sounds-and-thoughts

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

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

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

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

Receiving Compassion From Your Ideal Other

Receiving Compassion From Your Ideal Other is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. There are t ... https://www.psychologytools.com/resource/receiving-compassion-from-your-ideal-other

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

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

The Spotlight Exercise

The Spotlight Exercise is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. This short exercise introduces ... https://www.psychologytools.com/resource/the-spotlight-exercise

The Three Systems

The Three Systems is a track taken from the Psychology Tools For Developing Self-Compassion audio collection. The three systems conceptualization is a ... https://www.psychologytools.com/resource/the-three-systems

Trying On The Qualities Of Compassion

Trying On The Qualities Of Compassion is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. Being connected ... https://www.psychologytools.com/resource/trying-on-the-qualities-of-compassion

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

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

Links to external resources

Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.

Case Conceptualization / Case Formulation

  • Formulation in Compassion Focused Therapycompassionatemind.co.uk
  • Training our minds in, with, and for compassion: an introduction to concepts and compassion-focused exercisescompassionatemind.co.uk

Exercises

  • Compassionate letter writing | Paul Gilbert | 2010
  • Writing a compassionate letter to myself
  • Compassionate Letter Writing (Therapist Notes and Client Handout) | Paul Gilbert | 2007
  • Building a compassionate image | Compassionate Mind Foundation

Guides and workbooks

Information Handouts

Information (Professional)

Presentations

  • An Introduction to the Theory & Practice of Compassion Focused Therapy and Compassionate Mind Training for Shame Based Difficulties | Paul Gilbert | 2010

Self-Help Programmes

Treatment Guide

Video

  • Paul Gilbert – CFT Workshop at CCARE (part 2)youtube.com
  • Compassion, anger, strength, and moral indignation | Russel Kolts | 2020
  • Relating to voices using CFT | Charlie Herriot-Maitland
  • The compassionate kit bag | Kate Lucre, Neil Clapton | 2019
  • CFT Workshop at CCARE | Paul Gilbert | 2013
  • Paul Gilbert – DCP Lecture 2015 – Tragedies of the human mindyoutube.com
  • Paul Gilbert – CFT Workshop at CCARE (part 4)youtube.com
  • Paul Gilbert – CFT Workshop at CCARE (part 3)youtube.com
  • Paul Gilbert – CFT Workshop at CCARE (part 1)youtube.com
  • Paul Gilbert – Meng Wu Lecture (Introductory)youtube.com

Websites

Recommended Reading

  • Goss, K., & Allan, S. (2010). Compassion focused therapy for eating disorders.International Journal of Cognitive Therapy,3(2), 141-158
  • Compassion Focused Therapy – Procedure Outline
  • Gilbert, P. (2009). Introducing compassion focused therapy.Advances in Psychiatric Treatment, 15, 199-208

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.