Coaching practices for Self Compassion Cbt
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Self Compassion Cbt, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- When the scared or self-loathing part of me shows up, my reflex is to shove it away or pile more judgment on it, which only makes it worse
- I’d never talk to a friend the way I talk to myself, but kindness toward me just isn’t a voice I have
- After I mess up I’m stuck choosing between tearing into myself or letting myself off the hook entirely
- If a friend told me what I’m beating myself up over, I’d know exactly what kind thing to say to them
- A hard moment just hit and I can feel the spiral starting
Practices that may help
- Compassion-Focused Therapy: Calming the Inner Critic
Compassion-Focused Therapy (CFT), developed by Paul Gilbert, targets shame and self-criticism by training a compassionate inner voice to replace the punitive self-critic. It draws on evolutionary psychology and affective neuroscience — specifically, the finding that different emotional systems (threat, drive, soothing) have distinct neurobiological profiles. A growing body of RCT evidence supports CFT for shame-based difficulties, self-criticism, and depression, though the evidence base is smaller than for CBT. - Cultivate Self through directed inner compassion
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
IFS Self Energy, Made Practical - Developing the Compassionate Self Voice
Build an inner voice that responds to your suffering with wisdom, warmth, and commitment to wellbeing.
Compassion-Focused Therapy: Calming the Inner Critic - Self-compassion through the distancing lens
Combine third-person perspective with self-compassionate framing to avoid both self-attack and self-indulgence.
Self-Distancing Journaling - Self-Compassion, Made Practical
Kristin Neff defines self-compassion as treating yourself with the same kindness you would offer a struggling friend, built from three parts: self-kindness, common humanity, and mindfulness. Unlike self-esteem, it does not depend on success or comparison — and it has a genuinely strong research base, with controlled trials linking it to lower anxiety, depression, and self-criticism. - Compassionate Letter Writing
Write a letter to yourself from the perspective of a wise, compassionate friend — about something you’ve been judging yourself for.
Compassion-Focused Therapy: Calming the Inner Critic - The self-compassion break
A three-step phrase you say in a hard moment: this is suffering, suffering is human, may I be kind to myself.
Self-Compassion, Made Practical - Compassionate Imagery: The Compassionate Image and Safe Place
Develop a vivid compassionate figure in imagination whose care you can access during distress.
Compassion-Focused Therapy: Calming the Inner Critic - Working with Multiple Selves (Chair Work in CFT)
Give voice to different internal parts — the critic, the anxious self, the compassionate self — to understand and change the dialogue.
Compassion-Focused Therapy: Calming the Inner Critic - N — Nurture with self-compassion
Offer the part that is suffering what it most needs — care, acknowledgment, reassurance — as you would a dear friend.
RAIN Meditation: Tara Brach’s Four-Step Practice
Related concerns
- Compassionate Self Enquiry
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
Cultivate Self through directed inner compassion
- Self Compassion Training
Practice sending compassion inward — toward the parts that are suffering — to build the Self-energy those parts need.
- Chair Work Compassion Focused Therapy
Compassion-Focused Therapy (CFT), developed by Paul Gilbert, targets shame and self-criticism by training a compassionate inner voice to replace the punitive self-critic. It draws on evolutionary psychology and affective neuroscience — specifically, the finding that different emotional systems (threat, drive, soothing) have distinct neurobiological profiles. A growing body of RCT evidence supports CFT for shame-based difficulties, self-criticism, and depression, though the evidence base is smaller than for CBT.
- Compassionate Restructuring
Use the "friend perspective" to find a tone that challenges distortions without adding shame.
Apply self-compassion when restructuring gets harsh
- Compassionate Self Examination
Write a letter to yourself from the perspective of a wise, compassionate friend — about something you’ve been judging yourself for.
Compassionate Letter Writing
- Self Compassion And Communication
Combine third-person perspective with self-compassionate framing to avoid both self-attack and self-indulgence.
Self-compassion through the distancing lens
Describe your situation in your own words to search the complete practice library.