CFT is built on the understanding that our brains have evolved three major emotion regulation systems. These systems interact constantly, and imbalance between them creates much of our emotional suffering.
The Three Systems
🔴 Threat System
Designed to detect danger and protect us. When activated, it produces anxiety, anger, and fear. It's fast, powerful, and hard to override.
- Focused on threat detection
- Produces anxiety, anger, disgust, fear
- Associated with fight, flight, freeze responses
- Dominant in people who've experienced trauma
🟡 Drive System
Motivates us to pursue resources and goals. Produces excitement and achievement-focused energy. Can become addictive.
- Focused on acquiring and achieving
- Produces excitement, elation, striving
- Associated with dopamine-driven reward
- Dominant in high-achievers and perfectionists
🟢 Soothing System
Creates feelings of calm, safety, and connection. Produces contentment and peace. Often underdeveloped in those who struggle with self-compassion.
- Focused on affiliation and rest
- Produces calm, contentment, safety
- Associated with oxytocin and social bonding
- Underdeveloped in many who struggle with self-criticism
The Problem of Imbalance
Many of us have an overactive threat system and an underactive soothing system. We're quick to feel danger (including from our own self-critical thoughts) and slow to feel calm and safe. CFT works to strengthen the soothing system.
Building Your Soothing System
CFT uses specific practices to activate and strengthen the soothing system:
- Compassionate imagery and visualization
- Soothing rhythm breathing
- Compassionate letter writing
- Safe place visualization
- Developing your "compassionate self"
Activate Your Soothing System
Download our Mindful Self-Kindness Guide with audio meditations.
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