Compassion Focused Therapy Exercises for Self Criticism

Specialist CBT therapy for anxiety, OCD, depression and more in West London

Compassion focused ideas can offer language for exploring self criticism, shame and emotional responses. They do not establish why a person feels as they do, decide which exercise is suitable or predict an individual outcome. Self criticism can sound like a private running commentary about failure, effort, appearance, relationships or worth. For some people it becomes more intense during stress, low mood, trauma reminders, conflict, ill health or change. An online guide cannot determine whether it reflects a particular diagnosis, history or risk. New, severe, changing or worrying symptoms should be discussed with an appropriate healthcare professional. Some people choose gentle reflective practices, such as noticing the tone of self talk, identifying a supportive response, or considering what they would say to someone they care about. These are not tests of kindness or proof that someone is doing therapy correctly. Breathing, imagery and reflection can increase distress, shame or traumatic memories for some people. Stop if a practice makes things worse and seek appropriate support. An individual assessment can explore the context of self criticism, current safety, relationships, health, work and what has already been tried. Depending on the person’s circumstances, a useful next step could be medical advice, practical support, trauma informed care, CBT based therapy or another source of help. No single approach is suitable for everyone. CBT based support may consider patterns of self judgement, avoidance, perfectionism, boundaries, behaviour and the effect of difficult experiences where appropriate. The pace and focus should be agreed individually. The aim is not to force positive thoughts or make someone accept harmful circumstances. It is to understand what is happening and decide what support may be useful. It can be tempting to use an exercise as a way of making difficult feelings disappear. In practice, it may be more useful to notice what happens before and after a critical thought, what the thought is trying to protect against, and whether there is a small, respectful action that would make the situation less hard. This is not an instruction to challenge every thought, disclose personal history or continue when a practice feels unsafe. People sometimes find a distinction between responsibility and blame helpful. Responsibility can include deciding what support to seek, what boundary to set or what practical change is possible. Blame suggests that a person caused or deserves every difficult circumstance. Therapy can explore this difference carefully when it is relevant, without taking away the reality of harm, inequality or loss. If self criticism is linked to thoughts of harm, hopelessness, severe deterioration, trauma symptoms or inability to stay safe, seek urgent appropriate support rather than trying to manage alone with an online exercise. The Lyceum provides CBT based support in West London and online where clinically appropriate. Published fees are £110 online and £140 face to face. You can ask about assessment, format, accessibility and current arrangements before deciding whether to enquire. If there is immediate danger, a risk of harm or urgent medical or mental health need, use an appropriate emergency, crisis or healthcare service rather than relying on an online guide.