Services
When you’ve spent years being your own harshest critic
Compassion Focused Therapy (CFT) with qualified therapists across England — online nationwide and face-to-face. For people who struggle with shame, self-criticism, and a persistent sense of not being good enough.
NCPS Organisational Member
Professionally registered therapists
Free 15-minute consultation
★ ★ ★ ★ ★“I’d been carrying shame about myself for as long as I can remember. The work we did in CFT was the first time I actually felt it start to loosen.”
Hope Therapy client, compassion focused therapy
5,000+
People supported
90+
Qualified therapists
5 ★
Website Testimonials
20+
Counties across England
What is Compassion Focused Therapy?
Compassion Focused Therapy (CFT) is an evidence-based psychological therapy developed by Professor Paul Gilbert. It is designed specifically for people who experience high levels of shame and self-criticism — people who find that even when they understand, intellectually, why they feel the way they do, the feeling itself does not shift. CFT works by developing the capacity for genuine self-compassion — not as a concept to agree with, but as a practised, felt experience.
CFT draws on evolutionary psychology, neuroscience, developmental research, and mindfulness. It helps people understand why their inner critic developed — often as a logical response to difficult early experiences — and then works actively to develop a warmer, more supportive relationship with oneself. The goal is not to silence the self-critical voice by force, but to build something alongside it: a compassionate mind that can hold difficulty without being consumed by it.
The approach is particularly well-evidenced for shame-based difficulties, which often persist even when other therapies have helped with surface-level symptoms. It is used widely alongside CBT, ACT, and trauma-informed approaches, and can be offered on its own or as part of an integrative therapeutic relationship.
The three emotional systems at the heart of CFT
The Threat System
Protection & Alert
Designed to detect danger and keep us safe. When overactive — as it often is in people with high shame or anxiety — it generates responses like self-criticism, hypervigilance, and a persistent sense of threat even when none is present.
The Drive System
Motivation & Achievement
Focused on goals, resources, and accomplishment. When this system dominates without balance — common in perfectionism, overworking, or compulsive striving — it can sustain the sense that rest or self-kindness are not permitted.
The Soothing System
Contentment & Connection
The system CFT is most concerned with developing. It is activated by safety, connection, and compassion — both from others and from ourselves. Many people who struggle with shame have had limited access to this system from an early age.
Who CFT is particularly suited to
CFT tends to resonate most strongly with people who recognise a pattern of treating themselves with a harshness they would never apply to someone they cared about. If you find yourself working through the same self-critical thoughts regardless of how well things are going — if the voice that tells you that you are not enough feels very old and very persistent — CFT may be particularly well suited to you.
It is often especially helpful for people who have already tried other approaches and found that, while they helped with some things, a deeper level of self-directed hostility remained unchanged. This is not a failing of those approaches — it simply reflects that shame and self-criticism operate at a level that requires specific, targeted work.
CFT may be a good fit if you recognise any of the following:
- A strong, persistent inner critic that feels almost like a separate voice
- High levels of shame — about who you are, not just what you have done
- Difficulty accepting kindness or care from others without deflecting
- A sense that you do not deserve support, or that you are a burden
- Self-criticism that intensifies when things go wrong, however small
- A history of experiences — in childhood or later — involving criticism, rejection, or neglect
- Anxiety or depression that persists even when you understand its causes
- Perfectionism that is driven by fear of failure or disapproval rather than genuine ambition
- Difficulty extending to yourself the compassion you readily show to others
- Trauma history where shame has become a dominant thread
If you are not sure whether CFT is right for you, the free 15-minute consultation is a good place to explore this — there is no commitment, and we will help you understand which approach might be most helpful for your specific situation.
Conditions and experiences where CFT can help
CFT is particularly effective where shame and self-criticism are present — which is more common across a range of presentations than is often recognised. The following are among the experiences where CFT has well-evidenced application or is commonly offered as part of an integrative approach. Clicking any link takes you to a page with more detail about how Hope Therapy supports that specific area.
Conditions where CFT is particularly relevant
CFT is also frequently offered as part of an integrative approach alongside counselling, CBT, ACT, and trauma-informed therapy. If you are unsure which approach — or combination — is right for you, your free consultation is the right place to explore this.
How It Works
What CFT actually involves
CFT sessions combine conversation, psychoeducation, and specific experiential techniques — all at a pace led entirely by you.
Understanding your inner critic
CFT begins with genuine curiosity about where your self-critical patterns came from — not to assign blame, but to understand. When you can see the logic of why those patterns developed, they become less defining. Your therapist will help you build a clearer picture of how your emotional history shaped your inner world.
Soothing rhythm breathing
A specific breathing practice used in CFT to activate the body’s soothing system — not as relaxation in a generic sense, but as a physiological foundation for the compassionate mind work that follows. Many people are surprised by how quickly this creates a genuine shift in felt experience, even in the first few sessions.
Compassionate imagery
One of CFT’s most distinctive tools — guided imagery work that helps you develop an internal sense of compassion as something you can access, not just something you can think about. This might involve imagining a compassionate companion, developing a compassionate self, or other image-based practices tailored to what feels meaningful and accessible for you.
Compassionate mind training
A broader set of practices that help you respond to difficulty — including your own mistakes and shortcomings — with the warmth and wisdom you might offer to someone you genuinely cared about. This is not about toxic positivity or forced self-approval. It is about developing a more just and caring internal voice.
Working with shame directly
Unlike some approaches that address shame indirectly, CFT names and works with it explicitly. Sessions create the conditions — safety, non-judgement, genuine curiosity — in which shame can be examined without intensifying. This is careful, careful work, and it moves at your pace entirely.
Integrative where helpful
CFT works well alongside other approaches. Many of our therapists integrate CFT principles with CBT, trauma-informed therapy, ACT, or mindfulness — adapting the blend to what is most useful for you. If another approach would serve you better at a given point, your therapist will say so.
What our clients say
Real experiences
★ ★ ★ ★ ★
I’d been carrying shame about myself for as long as I can remember. The work we did in CFT was the first time I actually felt it start to loosen — not just understand it. I didn’t expect that to be possible.
Client who completed compassion focused therapy
★ ★ ★ ★ ★
I’d done CBT and it helped with some things. But the voice that told me I was fundamentally not enough was still there. My therapist suggested CFT and something genuinely shifted. I’m still working on it but it feels different.
Client who completed integrative therapy including CFT
★ ★ ★ ★ ★
Ian took me from the lowest point in my life and held me whilst I found my own inner strength and sense of direction. He showed me tools to work with my anxieties and basically I am a changed person thanks to the patience, understanding and support.
Client who sought support for anxiety & low mood
Client experiences are unique. Results vary between individuals.
Getting Started
What to expect
Starting therapy can feel like a significant step. Here is how it works — and what you can expect at each stage.
1
Free consultation
A relaxed 15-minute conversation with a member of our team. We listen to what is going on, answer your questions, and explore whether CFT — or another approach, or a combination — could be most helpful. There is no pressure and no obligation to proceed.
2
Matched with a therapist
Based on what you have shared, we recommend a therapist whose CFT experience, training, and personal approach are the right fit for your needs. With 90+ therapists across England, we can usually find someone who is well-suited. If it is not the right match, we will find someone else — at no extra cost.
3
Your first session
You and your therapist take time to get to know each other. You will talk about what has brought you to therapy, what you would like things to feel different, and begin to explore the patterns involved. There is no pressure to move faster than feels right. CFT, in particular, always starts where you are.
Most clients hear back from us the same working day, and typically begin sessions within a week of the free consultation — depending on your preferences and therapist availability.
Standards you can trust
How we match you with the right CFT therapist
Choosing a therapist is a personal decision, and we take time to get the match right.
A careful match, not a long list
Therapist availability changes from week to week, so rather than asking you to choose from a directory, we take time during your free 15-minute consultation to understand what you are looking for — and then match you with a therapist suited to your needs.
During the consultation, we will ask about:
- What you would like the work to focus on, and any specific concerns you would like support with
- Whether you would prefer face-to-face sessions, online sessions, or a combination of the two
- Any preferences around therapeutic approach — CFT, CBT, integrative, trauma-informed, mindfulness, or a combination
- Day and time availability that works around your life
- Any specialisms that matter to you — for example LGBTQIA+ affirming practice, neurodiversity-affirming support, or particular life experiences
- Practical preferences — for example therapist gender, age, or shared lived experience
All therapists we work with are qualified and registered with appropriate UK professional bodies, and we will confirm the most suitable options with you before any sessions begin.
Professional standards across our team
Hope Therapy & Counselling Services has been operating since 2014, and we hold Organisational Membership with the National Counselling & Psychotherapy Society (NCPS). We work in line with the NCPS Code of Ethics and BACP Good Practice, and our wider clinical standards include:
- Qualified, professionally registered therapists across the team — registrations vary per therapist and are confirmed before matching
- Ongoing clinical supervision in line with professional body requirements
- Continuing professional development to maintain and develop practice
- Clear confidentiality standards, with limits explained before sessions begin
- Client-centred, non-judgemental and inclusive practice across all areas of identity and experience
- Founder-led clinical oversight from Ian Stockbridge — MBACP (Senior Accredited) – who continues to lead the practice and oversee its standards
Whether you choose face-to-face counselling near you or online therapy from anywhere in the UK, you can expect to be matched with a therapist who is appropriately qualified and suited to the support you are looking for.
Transparent Pricing
Our fees
No hidden costs. Your therapist and fees are discussed and confirmed during your free consultation before any commitment is made.
Counselling with CFT
From £65
per 50-minute session
- Integrative counselling including CFT principles
- Online via video call or telephone
- Face-to-face where available
- Daytime, evening & limited weekend availability
Specialist CFT
From £85
per 50-minute session
- Therapist with specific CFT training
- Structured compassionate mind training
- Online or face-to-face
- Where specialist CFT is the recommended approach
Looking for a more affordable option? We may be able to offer sessions at a reduced rate — just ask during your free consultation.
London clients: Location-adjusted rates may apply. Please ask during your free consultation and we will confirm the exact fee before you commit to anything.
Common Questions
Frequently asked questions about CFT
What is Compassion Focused Therapy?
Compassion Focused Therapy (CFT) is an evidence-based psychological therapy developed by Professor Paul Gilbert. It is designed specifically for people who experience high levels of shame and self-criticism, and helps them develop genuine self-compassion — not as a concept, but as a practised, felt experience. CFT draws on evolutionary psychology, neuroscience, and mindfulness, and is available online or in-person from qualified therapists at Hope Therapy.
Is CFT suitable for me if I struggle to be kind to myself?
Yes — this is exactly the person CFT was designed for. Many people who would benefit from CFT have tried other approaches but found that self-criticism persists even when they intellectually understand what is happening. CFT works at a deeper level, using imagery, breathing, and compassionate mind training to develop a genuinely warmer internal relationship with yourself. If you have a strong inner critic, CFT may be particularly well suited to you.
Is CFT available online?
Yes. All of our therapists offer sessions online via video call, so you can access CFT from anywhere in England. Online CFT has been shown to be effective for the presentations it targets. Face-to-face sessions are also available in selected locations across England where appropriate therapists are available.
How much does CFT cost?
Individual counselling sessions including CFT principles start from £65 per session. Where a therapist with specific CFT training is matched to you, sessions start from £85. Fees are discussed openly during your free 15-minute consultation before any commitment is made. We may also be able to offer a reduced rate — just ask.
How many CFT sessions will I need?
There is no fixed number. Some people find that 8–16 sessions make a meaningful difference; others prefer to work over a longer period, particularly where shame and self-criticism are deeply rooted. Your therapist will discuss timescales with you openly and review progress together as you go. There is no pressure to commit to a set number of sessions in advance.
Is CFT the same as mindfulness?
Not exactly. CFT incorporates mindfulness-based awareness as one of several tools, but it goes further. Where mindfulness focuses on observing thoughts and feelings without judgement, CFT actively cultivates a compassionate relationship with yourself — using imagery, breathing practices, and specific techniques to build a genuinely kinder internal voice. It is a distinct therapy in its own right, though it complements mindfulness-based approaches well.
Still have questions? The free consultation is the easiest way to ask them — no pressure to book sessions.
Explore Further
Related approaches and conditions
Conditions where CFT is often helpful
Other therapy approaches we offer
Meet Our Founder
Built by someone who saw the need from the inside
★
SCoPEd Band C
MBACP & SNCPS Senior Accredited
“Having worked for more than 25 years in senior management, I saw the same thing repeatedly — people struggling with mental health and relationship challenges, and so often struggling to access the right support when it was needed. It was out of this recognition of human need that Hope was born.”
Ian Stockbridge founded Hope Therapy after 25+ years leading large commercial teams – watching colleagues carry stress, anxiety, and personal difficulty with nowhere to turn. He retrained rigorously, now holding Senior Accredited status with both the BACP and NCPS, alongside SCoPEd Band C — the highest independent competence verification in the UK counselling profession.
He remains a practising therapist, clinical supervisor, published author of PMDD Uncovered, and co-presenter of The Talk Room Podcast. Hope Therapy was built on the things he saw were most broken – and designed, from the ground up, to do better.
MBACP (Senior Accredited)
SNCPS (Acc)
SCoPEd Band C
BSc (Hons) CBT
PGCert Supervision L7
Quality Award 2024 — 95%+
You do not have to keep fighting yourself
A free, no-obligation 15-minute conversation. No pressure, no script — just a chance to be heard, ask questions, and see whether we feel like the right fit.
Get in Touch
Start your enquiry
Not sure where to start? Send us a message and a member of our team will get back to you. All enquiries are treated in the strictest confidence.
★ ★ ★ ★ ★
“From the very first phone call, I felt heard. They didn’t rush me — they helped me work out what I needed.”
Hope Therapy enquiry feedback
NCPS Organisational Member
Est 2014
90+ Qualified Therapists
National Counselling & Psychotherapy Society
British Association for Counselling and Psychotherapy
British Association for Behavioural & Cognitive Psychotherapies
Individual registrations vary per therapist. Last reviewed: May 2026.