Don't be so hard on yourself – use compassion focused therapy as your guide It's often said that we're our own worst critics—and it's true. Compassion Focused Therapy For Dummies offers straightforward and practical advice that helps you view yourself through a more sympathetic lens. This motivating text covers the key principles of compassion focused therapy, which guide you in caring for your wellbeing, becoming sensitive to your needs, recognising when you are distressed, and extending warmth and understanding to yourself. This transformative resource provides you with metrics that you can use to monitor your progress, including sensitivity, sympathy, empathy, and overall wellbeing. Initially developed to assist people experiencing high levels of shame and self-criticism, compassion focused therapy increases your awareness of the automatic reactions that you experience—and motivates you to combat negative reactions with kindness and affection. Used on its own or in combination with other therapeutic approaches, the value of compassion focused therapy is supported by strong neuropsychological evidence. Understand how to handle difficult emotions with greater ease—and less stress Transform difficult, potentially damaging relationships into positive aspects of your life Encourage and motivate yourself to continually meet your goals, rather than criticise yourself for perceived failures Stop being so hard on yourself, and appreciate yourself for who you are Compassion Focused Therapy For Dummies is a wonderful resource if you are seeing—or thinking about seeing—a therapist who utilises compassion techniques, or if you would like to leverage the principles of compassion focused therapy to manage your own wellbeing.
Introduction 1 Part 1: Getting Started with Compassion Focused Therapy 5 CHAPTER 1: Introducing Compassion Focused Therapy 7 CHAPTER 2: Understanding Compassion 25 CHAPTER 3: Making Sense of Life’s Challenges 39 Part 2: Understanding Ourselves 53 CHAPTER 4: Introducing the Three Circles 55 CHAPTER 5: Getting to Know Ourselves: Exploring Our Life Stories 73 CHAPTER 6: Considering Your Beliefs about Compassion 91 CHAPTER 7: Facing Barriers to Compassion 107 Part 3: Developing Our Compassionate Mind 119 CHAPTER 8: Directing Our Attention 121 CHAPTER 9: Preparing for Compassion 133 CHAPTER 10: Practising Compassion for Others 151 CHAPTER 11: Allowing Compassion In 165 CHAPTER 12: Delving Deeper into Self-Compassion 179 Part 4: Compassionate Practices 191 CHAPTER 13: Cultivating Compassionate Thoughts 193 CHAPTER 14: The Power of the Pen: Writing to Strengthen Your Compassionate Mind 213 CHAPTER 15: Taking Action! 231 CHAPTER 16: Expressing Yourself 251 CHAPTER 17: Understanding the Different Aspects of Yourself 265 CHAPTER 18: Placing Compassion at the Centre of Your Life 277 Part 5: The Part of Tens 285 CHAPTER 19: Ten Pointers for Seeking a Professional Therapist 287 CHAPTER 20: Ten Tips You May Want to Share 297 CHAPTER 21: Ten Ways to Change the World with Compassion 303 Appendix: Additional Resources 309 Index 313
Dr. Mary Welford, Consultant Clinical Psychologist, lives and works in the South West of England. She is a founding member of the Compassionate Mind Foundation, Chair to the charity from 2009–2015 and authored the Compassionate Mind Guide to Building Self Confidence.
Understand yourself and others better Develop self compassion and feel more connected Overcome shame and self criticism It's time to put yourself first We're all our own worst critics—and this practical handbook is here to help you view yourself through a more sympathetic lens. Covering the key principles of compassion focused therapy, it quickly and easily shows you how to quiet your inner critic, become sensitive to your own needs and extend warmth and understanding to yourself. Inside… Get started with CFT Express yourself Let compassion in Face barriers head-on Cope with challenges Redirect negativity Cultivate compassion Seek out a professional