Terapijski pristupi
CFT (Compassion-Focused Therapy) is an integrative therapeutic approach developed by Paul Gilbert. CFT combines elements of cognitive-behavioural therapy with evolutionary psychology, neuroscience…
Zakažite konsultaciju →Many people, even when they recognise that their negative thoughts are unrealistic, still feel bad. CFT teaches us that it is not enough merely to change our thoughts — we must develop the capacity to feel safe, accepted and worthy of compassion.
CFT is based on understanding three core systems that govern our emotions
Protects us from danger. Activates fear, anxiety, anger. In people with high self-criticism, it is often overactive and directed against the self.
Motivates us to seek resources and accomplish goals. Linked to excitement and pleasure.
Linked to a sense of safety, calm and connection. CFT focuses on strengthening this system through compassion.
In CFT, compassion is defined as a sensitivity to suffering and a commitment to alleviating it
Kindness and understanding towards yourself in difficult moments instead of criticism and judgement
Recognising that suffering and imperfection are part of human experience — you are not the only one who feels this way
Awareness of your own emotions without over-identifying with them or suppressing them
The ability to notice and recognise suffering in yourself and others
Active motivation to do something to alleviate suffering — not just to notice it
A willingness to face difficult emotions instead of avoiding them
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Zakažite konsultaciju→Methods
Paul Gilbert explains that problems arise when the three systems of emotion regulation are out of balance. In people who grew up in critical environments, the threat system becomes hyperactive and turns against the self. The inner critic — "You are not good enough", "You always get it wrong" — is in fact the threat system trying to "protect" us through self-criticism.
CFT uses a specific breathing technique that directly activates the soothing system — slower inhalation and longer exhalation with a rhythm that calms the nervous system. This is not generic "relaxation", but the targeted activation of the parasympathetic nervous system.
Through guided visualisation, clients develop an image of a compassionate being — an ideal figure that accepts them unconditionally. This exercise activates the same neural pathways as real experiences of warmth and safety.
Writing a letter to yourself from the perspective of the compassionate, wise part of yourself. This technique helps us develop an alternative inner voice that responds with understanding instead of criticism.
Shame is the feeling that we have not merely made a mistake, but that we ourselves are a mistake. CFT helps us understand the evolutionary roots of shame and develop the ability to relate to ourselves with the compassion we would show a close person in a difficult situation.
Self-compassion is not weakness — research shows that it is linked to greater emotional resilience, better mental health and higher-quality relationships with other people.
CFT is especially effective if you recognise yourself in any of the following descriptions
You have a voice in your head that constantly criticises you or reminds you of your failures — even when others see your qualities
You rationally know that your negative thoughts are exaggerated, but you still feel bad
No matter how much you achieve, there is always a feeling that it is not enough or that you will be "found out"
You find it hard to ask for help or show emotion because you experience it as weakness
You grew up in an environment where criticism was frequent and praise and warmth were rare
You set unrealistically high standards and experience intense stress when you fail to meet them
Prepoznajete samokritičan unutrašnji glas?
Zakažite CFT konsultaciju→Works on an emotional level, not just a cognitive one — when changing thoughts is not enough
Based on evolutionary psychology and neuroscience, with a growing body of research evidence
The only therapeutic approach specifically designed for working with shame and self-criticism
You learn concrete techniques you can use daily to regulate emotions
The therapeutic relationship is itself part of the treatment — a model of a compassionate relationship
A new way of relating to yourself develops that lasts even after therapy ends
What a typical session looks like
Each session lasts 50 minutes and is held once a week. A typical CFT treatment lasts 12–20 sessions, although for deep problems with self-criticism or trauma it may last longer. We adjust the pace to your needs.
In the first session we explore your relationship with self-criticism — when it appears, what the tone of the inner voice is, how it affects your everyday life. This is not a judgement — it is an understanding of how your brain learned to "protect" you through criticism.
CFT sessions combine conversation about emotions, understanding the three systems of emotion regulation, practical exercises (rhythmic breathing, visualisation) and developing a compassionate inner dialogue. Sessions are warm and supportive — exactly the kind of atmosphere needed to develop compassion.
Between sessions you practise soothing rhythmic breathing, write compassionate letters to yourself, notice moments of self-criticism and rehearse alternative, compassionate responses. Small, everyday exercises create lasting changes in the way you relate to yourself.
Sessions are available in person in Banja Luka or online via video call. CFT adapts well to the online format because it involves conversation, breathing exercises and visualisations that are easy to carry out via video call.
CFT can help you develop compassion towards yourself and overcome destructive self-criticism. Book a consultation and take the first step.