Mindfulness & Self-Compassion

Healing Self-Criticism and Shame Through Mindfulness and Compassion

Many people struggle with a harsh inner critic, chronic self-doubt, or the belief that they must achieve or perform in order to be worthy. Over time, this internal pressure can lead to anxiety, depression, burnout, and disconnection from self. Therapy can help you build a different kind of relationship with yourself—one rooted in warmth, resilience, and compassion.

Dr. Lauren Helm integrates two powerful, evidence-based approaches to support this process: Mindful Self-Compassion (MSC) and Compassion-Focused Therapy (CFT).

Mindful Self-Compassion (MSC)
Developed by Drs. Kristin Neff and Christopher Germer, MSC blends mindfulness with self-kindness to help individuals respond to distress with greater understanding and care. Rather than trying to “fix” painful emotions or silence your inner critic, MSC teaches you how to hold difficult moments with gentleness and perspective.

MSC helps you:

• Become more aware of difficult thoughts and feelings without over-identifying with them

• Replace self-judgment with kindness, especially during moments of failure or pain

• Recognize that struggle is part of the shared human experience—not a personal flaw

• Build emotional resilience by shifting from inner criticism to inner support

MSC is particularly helpful for those experiencing perfectionism, burnout, shame, or high levels of self-criticism, and can be woven into many therapy approaches, including CBT and ACT.

Compassion-Focused Therapy (CFT)
Developed by Dr. Paul Gilbert, CFT is designed to help individuals who find it difficult to feel safe, worthy, or self-accepting—especially when shaped by trauma, neglect, or deep-rooted shame. CFT uses insights from neuroscience, evolutionary psychology, and mindfulness to re-balance the brain’s emotional systems and strengthen the capacity for self-compassion.

With CFT, you’ll learn to:

• Understand the “three-system” model of emotion regulation: threat, drive, and soothing

• Soften self-critical thoughts and develop a supportive internal voice

• Use imagery, mindfulness, and breathing techniques to regulate distress

• Build emotional safety and connection—within yourself and with others

CFT is especially effective for those with trauma histories, chronic shame, or difficulty forming secure relationships, and can also be integrated with CBT, ACT, and MSC.

Mindfulness practices are integrated throughout therapy at Rise Psychology to help clients increase present-moment awareness, reduce emotional reactivity, and cultivate self-regulation. Dr. Lauren Helm draws on mindfulness as part of CBT, ACT, and self-compassion–based work.