The power of compassionThe power of compassion
All In The Mind
Imagine somebody being critical of you, putting you down every day. That can be depressing. What’s more, if you do it to yourself over a long period it can cause changes in your brain, your body, and your feelings. Some psychologists say that a focus on compassion can soothe your inner critic and make a real difference. It’s known as Compassion Focussed Therapy.
29:07•17 Mar 2019
The Power of Compassion: Turning Down the Inner Critic
Episode Overview
- Self-criticism acts like an internal bully and is strongly linked to mental health difficulties, whereas self-correction can be calm and constructive.
- Compassion is framed as a motivation to face and reduce suffering, not a soft emotion, and can involve courage, anger at injustice or sadness.
- Compassionate mind training practices such as breathing and imagery can reduce self-criticism, increase compassion and shift physiological responses.
- Compassion Focused Therapy addresses difficulties in giving and receiving compassion, especially in issues like body weight shame and PTSD.
- Bringing a compassionate mindset online in real-life stressful moments matters more than practising it only in quiet, set-aside times.
“Compassion is a powerful orientation to address suffering and to work out how we can alleviate and prevent it.”
What can we learn from those who have battled addiction? This episode of All In The Mind takes a close look at how compassion can change the way people relate to their own suffering, self-criticism and mental health struggles. Host Lynne Malcolm chats with clinical psychologists Dr Paul Gilbert and Dr James Kirby about Compassion Focused Therapy (CFT), a model grounded in evolution, physiology and our need for care.
Paul explains how years of working with highly self-critical clients led him to realise that even so-called ‘helpful’ thoughts often came in a harsh, bullying tone. As he puts it, “self-criticism is harmful. It’s toxic. It’s bullying. It’s nasty.” From there, the conversation shifts into how compassion is understood in CFT: not as a soft emotion, but as a courageous motivation to face suffering and work out how to reduce it.
That might involve sadness, urgency or even anger, depending on the situation. This framing is especially important for people dealing with depression, shame, addiction or body weight concerns, who may struggle to feel anything warm towards themselves. James outlines research on compassionate mind training, including a trial that showed reduced self-criticism, higher compassion and changes in heart rate variability after just two weeks.
The pair talk through practical techniques such as breathing exercises, imagery and practising a kinder inner voice, plus how crucial it is to bring a compassionate mindset online at the exact moments stress hits. You’ll also hear about applying CFT to body weight shame, veterans with PTSD and everyday battles with perfectionism and relapse. The tone stays practical and occasionally wry, but with a clear message: courage and kindness towards yourself are trainable skills, not personality luxuries.
If your inner critic has been running the show for years, could compassion be worth a try?
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