Compassion-Focused Programs and Mindful Self-Compassion Courses
What mindful self-compassion courses and compassion-focused therapy involve, what trials and reviews found, their limits, and how they differ from MBSR and MBCT.
Content last updated . This page has not been medically reviewed.
Compassion-based programs teach people to treat themselves, and sometimes others, with kindness during difficulty. Two names come up most: the Mindful Self-Compassion (MSC) course, which is an educational workshop, and compassion focused therapy (CFT), which is a psychological therapy given by a trained therapist. This page is information only and does not replace mental health care.
How the two differ
Mindful Self-Compassion (MSC). The first trials describe MSC as an 8-week workshop designed to train people to be more self-compassionate. [1] The program's own website says it includes conceptual learning, meditations, and informal self-compassion practices to use in daily life, and is offered online and in person in several formats and lengths. [2] That website also makes broad claims about happiness and burnout, which this page treats as marketing claims and does not rely on.
Compassion focused therapy (CFT). CFT has been described as an emerging "third wave" intervention. [3] The Compassionate Mind Foundation describes itself as the home of CFT and Compassionate Mind Training and runs a 10-month diploma for practitioners. [4]
Neither is the same as the eight-week MBSR course or MBCT; see the programs overview. For the practices themselves, see self-compassion practices and loving-kindness and compassion meditation.
What research shows
| Question | What the source found | Strength of evidence |
|---|---|---|
| Does the MSC workshop raise self-compassion? | A randomized trial of 25 people versus 27 on a waitlist: larger increases in self-compassion, mindfulness and wellbeing, kept at 6 months and 1 year [1] | Promising but limited; small, waitlist comparison, self-reported |
| Compassion-based programs in general | Meta-analysis of 21 trials (1,285 people): moderate effects on self-reported depression (d = 0.64) and anxiety (d = 0.49); mostly small samples [5] | Promising but limited |
| Self-compassion programs for mood | 56 trials: small to medium effects on depression, anxiety and stress right after the program, small effects on depression and stress later; overall risk of bias high [6] | Promising but limited |
| CFT in people with mental health difficulties | 15 studies: improved self-compassion and symptoms compared with waitlist; 7 of 15 studies had unclear quality; about 75% of participants were women [3] | Promising but limited |
| MSC against CBT in chronic pain | 123 people, 8 weekly sessions: MSC did better on self-compassion, pain acceptance, pain interference and anxiety; no serious adverse events [7] | Promising; single trial |
What these results do and do not mean
- Self-report. Most outcomes are questionnaires people fill in themselves. [5]
- Waitlist comparisons. Many trials compare with a waitlist. Because people know they are getting a course, expectation can raise scores. In the reviews, fewer studies compared self-compassion programs with active controls. [6]
- Small and uneven samples. The compassion meta-analysis noted that the evidence relies mostly on small samples. [5]
- Who was studied. The CFT review noted a distinct gender gap, with more women than men. [3]
- Not a treatment for a specific disease. Proper evidence not found, in the sources read, that these programs treat any condition on their own. The pain trial used a cognitive behavioral therapy comparison, not a placebo. [7]
Choosing a course or therapist
No regulator for mindfulness or self-compassion teaching was described in the sources we read. Proper evidence not found for a license. NCCIH advises asking about the instructor's training and experience. [8] Ask what training the teacher completed, who supervises them, and what happens if a session is upsetting. For therapy, ask whether the person is a licensed mental health professional with CFT training. More guidance is on how to find a meditation teacher or class.
Frequently asked questions
What is taught in a self-compassion course?
The MSC website describes conceptual learning, meditations and informal practices for daily life, combining mindfulness with self-compassion skills. [2]
Does self-compassion training reduce depression and anxiety?
Reviews found small to medium effects on self-reported symptoms, but the studies were often small and at high risk of bias. [6][5]
Is MSC better than CBT?
In one chronic pain trial MSC did better on several measures than CBT, but a single trial cannot settle this. [7]
What is compassion focused therapy?
A newer psychological therapy described as a "third wave" approach, which is given by trained therapists. [3][4]
Is it safe?
Proper evidence not found for specific harms; if practice upsets you, stop and seek advice. [8]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should take extra care
Proper evidence not found, in the sources read, for harms specific to compassion courses, and the pain trial reported no serious adverse events. [7] NCCIH says few studies have examined meditation for potentially harmful effects, so definite statements about safety are not possible. [8] Meditation-based programs in general can cause distress in some people: in a study of three MBCT variants, lasting bad effects occurred in 6 to 14%. [9] If a practice leaves you distressed, stop it and speak to the teacher or your clinician. See meditation difficulties and distressing experiences. If you feel unsafe, call or text 988 in the US, or call 911 in an emergency. [10]
CFT is a therapy for mental health difficulties, so work with a licensed clinician rather than a self-help course if you have significant depression, trauma or an eating disorder. NCCIH says not to use meditation as a reason to postpone seeing a health care provider. [8]
References
- Neff KD, Germer CK. A pilot study and randomized controlled trial of the mindful self-compassion program. J Clin Psychol. 2013. Read 2026-10-22.
- Self-Compassion.org. The Mindful Self-Compassion (MSC) program. Read 2026-10-22. Program provider; promotional claims not relied on.
- Millard LA, et al. The effectiveness of compassion focused therapy with clinical populations: A systematic review and meta-analysis. J Affect Disord. 2023. Read 2026-10-22.
- The Compassionate Mind Foundation. Home page. Read 2026-10-22. Training provider.
- Kirby JN, et al. A Meta-Analysis of Compassion-Based Interventions: Current State of Knowledge and Future Directions. Behav Ther. 2017. Read 2026-10-22.
- Han A, Kim TH. Effects of Self-Compassion Interventions on Reducing Depressive Symptoms, Anxiety, and Stress: A Meta-Analysis. Mindfulness. 2023. Read 2026-10-22.
- Torrijos-Zarcero M, et al. Mindful Self-Compassion program for chronic pain patients: A randomized controlled trial. Eur J Pain. 2021. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- Britton WB, et al. Defining and measuring meditation-related adverse effects in mindfulness-based programs. Clin Psychol Sci. 2021. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline. 988lifeline.org. Read 2026-10-22.