1. ‘Being Kinder to Myself’
Elaine Beaumont, Lecturer at the University of Salford and Psychotherapist for Greater Manchester Fire and Rescue Service
Overview and Aim of the study
Individuals that have been involved in a traumatic experience often feel significant levels of shame and/or guilt. Whilst CBT may be effective in reducing other symptoms of trauma, these individuals may also benefit from using self-soothing techniques, such as developing empathy, loving kindness and compassion for themselves, in a non-judgmental way (Gilbert, 2009; Neff, 2003). Compassion Focused Therapy (CFT) suggests that if individuals can develop their minds to be self-soothing, nurturing, kind and loving they can alleviate self-criticism, guilt and shame (Lee, 2009).
This study aims to explore differences in treatment outcome measures following a course of either Cognitive Behaviour Therapy (CBT) following a traumatic incident or CBT coupled with using Compassion Focused Therapy (CFT). This research aims to examine the role self-compassion can play in helping individuals who have been involved in a traumatic incident.
Introduction
Table 1:Some of the treatment techniques used in both conditions
Cognitive Behavioural Therapy
Compassion Focused Therapy
Anxiety management training. Use of relaxation and distraction techniques.
Guided discovery and cognitive restructuring to examine core beliefs, dysfunctional assumptions and negative automatic thoughts.
Behavioural experiments such as, exposure therapy (in vivo and imaginal exposure).
Use of thought records and charts to identify, observe, manage and monitor physical, emotional, behavioural and cognitive reactions.
Reliving work. For example, writing and talking about the trauma in order to take charge of the memory.
Relapse prevention/setback plan.
Compassionate letter writing – focusing on being kind, supportive and nurturing to oneself.
Developing sensitivity, sympathy, acceptance and insight into one’s own difficulties through self-reflection.
Relaxation techniques. Mindfulness training.
Learning to observe and monitor reactions in a kind and compassionate way. Learning to challenge the ‘bully within’.
Examining positives, for example, focusing on specific individual qualities.
Use of a self-compassion journal.
Use of imagery (building a compassionate image).
Through combining CBT and CFT, individuals learn to challenge their own behaviour, thoughts and negative ‘self-talk’, by being more caring and sympathetic, rather than being critical and judgmental. This might be described in everyday, non-technical language, as encouraging the client to consider ‘being kinder to myself’, as an aid to therapeutic recovery, following a traumatic incident. Table 1 shows some of the treatment techniques used in both conditions.
Method
Discussion and conclusions
A non-random convenience sample (n=32) referred for therapy following a traumatic incident were randomly assigned to receive up to twelve sessions of cognitive behavioural therapy or compassion focused therapy coupled with CBT.
Data was gathered pre-therapy and post-therapy using three self-report questionnaires (Hospital Anxiety and Depression Scale, Impact of Events Scale and the Self Compassion Scale)
The results suggest that CFT may be a useful addition to CBT for clients suffering with trauma-related symptoms. In conclusion, high levels of self-compassion are linked to a decrease in anxiety, depression and trauma-related symptoms. CFT can assist clients to learn to challenge their own ‘internal bully’ in a non-judgmental way, by their adopting the stance of ‘being kinder to myself’.
References
Results and analysis
Gilbert, P. (2009). The Compassionate Mind. London: Constable.
Lee, D. A. (2009). Compassion focused therapy to overcome shame
and relentless self attack: In Sookman, D., & Leahy, R. (eds).
Treatment Resistant Anxiety Disorders. New York: Routledge.
Neff, K. (2003). Development and validation of a scale to measure
self-compassion. Self and Identity, 2,
Figure 1 reveals that participants in the combined CFT and CBT condition developed significantly higher self-compassion scores post-therapy than the CBT only group. Participants in both conditions experienced a highly statistically significant reduction in symptoms of anxiety, depression, avoidant behaviour, intrusive thoughts and hyper-arousal symptoms post-therapy. Figure 2 reveals the level of improvement for both groups post-therapy for symptoms of anxiety and depression.
Contact details
Elaine Beaumont, School of Nursing, Midwifery and Social Work,
University of Salford, Frederick Rd, Salford M6 6PU