Some forms of talking therapy are aimed at encouraging people to be kinder and more accepting of themselves, their voices and other people. In what follows, we consider two of these: Compassion Focused Therapy (CFT) and Acceptance and Commitment Therapy (ACT). Both of these therapies are supposed to reduce distress by making difficult voices easier to manage.

CFT  is based on the idea that our emotions are governed by three different systems:

1. The Threat System – which alerts us to dangers and activates defensive strategies such as anxiety, anger and shame;
2. The Drive System – which motivates us to seek resources and rewards; and
3. The Soothing System – which provides feelings of safety, rest and contentment.

If we have experienced repeated trauma (particularly during childhood), our threat focused system dominates so that our thoughts, feelings and behaviours are taken up with fear, danger and trying to keep ourselves safe. (It’s not our fault we do this – humans have simply evolved to be this way.)  CFT aims to regulate threat by building feelings of safety through breathing and grounding exercises, use of imagery to activate the soothing system, and through cultivating compassiontA concern for the suffering or misfortunate of others and themselves. Sometimes defined as ‘a sensitivity to the suffering of self and others, alongside a determination and commitment to doing something about it’. for ourselves and for others.

Charlie Heriot-Maitland has recently adapted CFT for the treatment of distressing voices in the UK. On this approach, voices are viewed as meaningful strategies for dealing with distress, rather than symptoms of an illness. The client is encouraged to develop a compassionate self – a safe, non-judgemental perspective from which they can explore the function and meaning of their voices and how they might be linked to difficult life experiences. The aim of the therapy is not necessarily to make the voices go away, but to reduce distress by giving the voice-hearer new ways of relating to them and understanding what they mean.

Compassion Focused Therapy for distressing voices is available through the NHS in some parts of the UK but it is not available in all services. If it is not available in your area, there are private practitioners who are trained in CFT and can offer support. More information can be found on the Balanced Minds website.