Our Methods

Compassion Focused Therapy

At Altura Mental Health, we believe that compassion is the key to unlocking lasting emotional well-being. Our Compassion Focused Therapy (CFT) program empowers you to develop self-compassion, heal emotional wounds, and build resilience in the face of life’s challenges.

“CFT has been a lifeline for me. It’s helped me to finally be kind to myself and to understand that I’m not alone in my struggles.”

– Former CFT Client at Altura Mental Health

Overview

What is Compassion Focused Therapy (CFT)?

Compassion Focused Therapy (CFT) is a form of psychotherapy that harnesses the power of compassion to enhance emotional well-being. It was developed by Professor Paul Gilbert in the 1990s, drawing inspiration from Buddhist psychology and evolutionary science. CFT recognizes that our brains are wired for survival, which can sometimes lead to patterns of fear, anxiety, and self-criticism.

CFT teaches individuals to cultivate self-compassion, a gentle and accepting attitude towards oneself, even in the face of difficulties. This involves understanding the science of human emotions, recognizing the evolutionary origins of our struggles, and learning to activate our brain’s soothing system through mindfulness, self-soothing, and other compassion-focused techniques. Research has shown that self-compassion can reduce stress, anxiety, and depression, and promote resilience, leading to a greater sense of well-being and healthier relationships.

Types of CFT

CFT is a versatile therapy that can be tailored to your specific needs and preferences.
At Altura Mental Health, we offer various CFT modalities to meet you where you are:

Personal GRowth

Individual CFT

One-on-one sessions with a skilled therapist provide a safe and confidential space to explore your emotions, develop personalized self-compassion skills, and address specific challenges you may be facing. Your therapist will work collaboratively with you to create a customized treatment plan that meets your unique needs.

Community Support

Group CFT

Connect with others in a safe and supportive group setting, where you can share experiences, learn from one another, and build a sense of community. Group CFT can be particularly helpful for individuals who feel isolated or alone in their struggles, as it provides a sense of belonging and connection.

Convenience

Online CFT

Access therapy conveniently from the comfort of your own home through secure video sessions. Our online CFT program offers the same high-quality care as our in-person sessions, making it easier to fit treatment into your busy schedule.

Trauma Healing

CFT for Trauma

If you’ve experienced trauma, our specialized CFT program can help you heal emotional wounds, develop coping skills for managing triggers, and cultivate a greater sense of safety and well-being.

Anxiety Relief

CFT for Anxiety

Our therapists are trained in specific CFT techniques that can help you reduce anxiety, manage worry, and develop a more compassionate relationship with yourself.

Our experienced therapists will work with you to determine the best approach for your individual needs and goals.

Therapeutic Benefits

What Condition Can CFT Help With?

CFT has been shown to be effective in addressing a wide range of mental health conditions, including:

Anxiety Disorder

CFT helps individuals identify and challenge anxious thoughts, develop coping skills for managing anxiety triggers, and cultivate a sense of calm and inner peace.

Mood Disorders

By fostering self-compassion and reducing self-criticism, CFT can help individuals manage depression and bipolar disorder symptoms, improve mood regulation, and increase resilience.

Trauma and Stress-Related Disorders

CFT provides a safe space to process traumatic experiences, develop healthy coping mechanisms, and cultivate a sense of safety and self-worth.

Eating Disorders

CFT can address the underlying emotional factors that contribute to eating disorders, such as shame, self-criticism, and body image issues.

Chronic Pain

By fostering self-compassion and promoting acceptance, CFT can help individuals cope with the emotional distress associated with chronic pain and improve their overall quality of life.

Shame and Self-Criticism

CFT directly addresses these painful emotions, helping individuals develop a kinder, more understanding relationship with themselves.

Low Self-Esteem

Through the practice of self-compassion, CFT can help individuals cultivate a stronger sense of self-worth and confidence.

CFT can also be beneficial for individuals who are looking to improve their overall emotional well-being, increase self-awareness, and develop healthier coping mechanisms. If you are struggling with any of these conditions or are simply seeking personal growth, CFT may be a helpful approach for you.

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Process Overview

What to Expect with CFT?

You’ll also have the opportunity to share your experiences and challenges with your therapist in a safe and supportive environment. Your therapist will provide guidance, support, and feedback as you navigate the process of change.

When you begin CFT, you can expect a warm and welcoming environment where you’ll feel safe to explore your emotions and experiences. Your therapist will take the time to get to know you as an individual, understanding your unique strengths, challenges, and goals for therapy.

During the initial sessions, you’ll work with your therapist to develop a personalized treatment plan that addresses your specific needs. This plan will outline the goals of therapy, the techniques that will be used, and the frequency and duration of sessions.

Throughout the course of therapy, you’ll engage in a variety of activities designed to increase self-awareness, reduce self-criticism, and cultivate self-compassion.

Presence

Mindfulness Exercises

Learning to be present in the moment and observe your thoughts and feelings without judgment.

Visualization

Guided Imagery

Using your imagination to create positive, compassionate scenarios and visualize yourself responding to challenges with kindness and understanding.

Reframing

Cognitive Restructuring

Identifying and challenging negative thoughts and beliefs that contribute to self-criticism and replacing them with more positive, realistic thoughts.

Self-Compassion

Compassionate Letter Writing

Writing a letter to yourself from a place of compassion and understanding.

Relaxation

Self-Soothing Techniques

Learning to calm your nervous system and reduce stress through deep breathing, relaxation exercises, and other techniques.

Benefits

Key Benefits of CFT

Embarking on a journey of CFT can lead to profound transformations in your emotional well-being:

Strength

Cultivate Resilience

CFT equips you with tools to navigate life’s ups and downs with greater resilience. You’ll learn to embrace challenges as opportunities for growth, develop coping skills for managing stress, and bounce back from setbacks with renewed strength.

Recovery

Heal Emotional Wounds

CFT provides a safe and supportive space to process past traumas and negative self-beliefs. By cultivating self-compassion, you’ll learn to replace self-criticism with kindness and understanding, allowing for healing and growth.

Relief

Reduce Anxiety and Depression

By teaching you to manage difficult emotions with greater compassion, CFT can reduce the intensity and frequency of anxiety and depression symptoms. You’ll develop skills to soothe yourself, challenge negative thoughts, and build a stronger sense of self-worth.

Bonds

Improve Relationships

As you develop greater self-compassion, you’ll also become more compassionate towards others. This can lead to deeper, more meaningful connections with loved ones, friends, and colleagues.

Insight

Increase Self-Awareness

CFT helps you gain a clearer understanding of your emotions, thoughts, and behaviors. This increased self-awareness can empower you to make positive changes in your life and develop healthier coping mechanisms.

Confidence

Enhance Self-Acceptance

By learning to embrace your imperfections and treat yourself with kindness, you’ll cultivate a more positive self-image and greater self-love. This can lead to increased confidence, improved mood, and a greater sense of overall well-being.

Valentine's Day Webinar: The Art of Understanding: Deepening Relationships with Mentalization

News & Announcements

Upcoming Webinar: Valentine’s Day Webinar on Deepening Relationships

Join Altura Mental Health and Fusion Academy on February 13, 2025, for a webinar to deepen relationships through mentalization skills with Dr. Stacey Zlotnick.

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Take the first step toward a healthier, more fulfilling life today.

Call us at (619) 350-0077 to connect with compassionate experts who are here to provide the personalized care and support you deserve.
At Altura, we’re ready to help you overcome challenges and embrace a brighter, more hopeful future.

How Does CFT Work ?

CFT is a collaborative journey between you and your therapist, designed to cultivate self-compassion and promote emotional healing.

The process typically involves the following steps:

Building a Therapeutic Relationship

Your therapist will create a safe and supportive space where you feel comfortable exploring your emotions and experiences. They will listen to you with empathy and understanding, validating your feelings and helping you to feel heard.

Understanding the Science of Compassion

You’ll learn about the evolutionary origins of your emotions and how your brain is wired for survival. This understanding can help you to be less self-critical and more compassionate towards yourself.

Developing Self-Compassion Skills

Your therapist will guide you through various exercises and techniques designed to increase your self-awareness, reduce self-criticism, and cultivate self-compassion. These may include mindfulness practices, guided imagery, cognitive restructuring, and compassion-focused imagery.

Applying Self-Compassion to Daily Life

You’ll learn how to apply the self-compassion skills you’ve learned in therapy to your everyday life. This may involve practicing self-compassion in challenging situations, setting boundaries, and developing healthy coping mechanisms.

Maintaining Progress

CFT is not just about learning new skills; it’s about integrating them into your life and making lasting changes. Your therapist will help you to develop a plan for maintaining your progress and continuing to practice self-compassion after therapy ends.

Timeline

How Long Does CFT Take to Work?

The duration of CFT varies depending on your individual needs and goals. Some individuals experience significant benefits within a few sessions, while others may require longer-term therapy. The key is consistency and commitment to the practice of self-compassion. Your therapist will work with you to develop a personalized treatment plan and regularly assess your progress.

It’s important to remember that healing is a journey, and progress may not always be linear. Some weeks may feel easier than others. However, with patience and perseverance, CFT can help you cultivate lasting emotional well-being and build a more compassionate relationship with yourself.

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Get Answers

FAQs for Disorder

Is CFT right for me?

CFT can be beneficial for individuals struggling with a wide range of emotional difficulties, particularly those who experience self-criticism or shame. If you’re looking for a therapy that emphasizes kindness, understanding, and self-acceptance, CFT may be a good fit for you. We encourage you to schedule a free consultation with one of our therapists to discuss whether CFT is right for you.

How much does CFT cost?

The cost of CFT varies depending on the provider and your insurance coverage. At Altura Mental Health, we offer a sliding scale fee structure to make our services accessible to a wider range of individuals. Please contact us for more information about our fees and payment options.

What is the role of self-compassion in mental health?

Self-compassion plays a crucial role in emotional well-being. It involves treating yourself with kindness and understanding, especially during challenging times. Research has shown that self-compassion can reduce stress, anxiety, and depression, and promote resilience. It’s a key ingredient in building a healthy and fulfilling life.

How do I find a qualified CFT therapist?

To find a qualified CFT therapist, you can search online directories such as the Compassionate Mind Foundation’s directory of practitioners or ask for referrals from your doctor or other mental health professionals. It’s important to choose a therapist who has received specialized training in CFT and who you feel comfortable working with.

Compassion Focused Therapy​