Compassion-Focused Therapy (CFT) in Edinburgh

Developed by psychologist Paul Gilbert, CFT developed from the evolutionary psychology, cognitive-behavioural therapy, and mindfulness. One of the basic elements of its framework is the three emotional systems theory.

These three systems — the threat system, the drive system, and the soothing system — are the foundation of the CFT model. Each system serves a specific purpose. Becoming aware of the interactions and imbalances within these systems allow us to understand the cause of our distress. With the power or awareness, we can then find ways to balance these system, which often requires self-compassion and emotional regulation techniques.

Here we explain each of the three circles model of Paul Gilbert:

Threat system

The threat system is a survival mechanism responsible for detecting and responding to potential threats in the environment. When activated, it triggers the fight-or-flight response, preparing us to confront or flee from dangers. The threat system contribute to anxiety, stress, and self-criticism. Understanding how this system operates helps us to recognize when it’s unnecessarily activated and learn techniques, such as mindfulness or self-compassion, to soothe it and calm the threat response.

Drive system

The drive system is what propels us to pursue resources, goals, and achievements. It’s the motivational drive that pushes us to strive for success and fulfilment. An imbalance in this system leads to issues like perfectionism, burnout, or self-criticism. In CFT, we manage the drive system by incorporating self-care and self-soothing practices. This doesn’t mean getting rid of ambition, but rather finding a healthier balance between working towards goals and taking time to rest, recharge, and treat oneself with kindness.

Soothing system

The soothing system comprises emotions such as compassion, kindness, and a sense of safety. It’s the emotional system that allows bonding, cooperation and a connection with others. To activate this system, we learn  soothing techniques, kindness and self-compassion. Self-compassion is about treating oneself with the same understanding and care that one would extend to a friend in times of distress. A stronger soothing system counteract self-criticism and creates a greater sense of well-being.

The core idea of CFT is to balance and harmonize these three emotional systems. We learn to recognise when a system is overactive or underactive and employing appropriate strategies to restore balance.