Understanding third-wave psychotherapies: the impact of CFT, ACT & mindfulness
- BAM Therapy
- Oct 8
- 4 min read
Updated: Oct 13
In the evolving landscape of mental health treatment, third-wave psychotherapies have gained increasing attention for their effectiveness in addressing a wide range of psychological difficulties. While traditional cognitive-behavioural therapy (CBT) focused primarily on identifying and changing thoughts, third-wave approaches emphasize acceptance, compassion, and mindfulness. Among the most influential models are Compassion-Focused Therapy (CFT), Acceptance and Commitment Therapy (ACT), and Mindfulness-Based Interventions (MBIs).
In this article, we’ll explore the key principles, therapeutic components, and benefits of each approach—and why these models are becoming central to modern psychotherapy.
Explore this article:
What are third-wave psychotherapies?
The term third-wave psychotherapies refers to a family of approaches that extend beyond traditional CBT. Instead of primarily challenging thoughts and thinking, these therapies encourage clients to change their relationship to their thoughts and emotions.
Key features include:
Mindfulness & awareness: Developing the ability to observe thoughts and feelings without judgment.
Acceptance: Making space for difficult emotions rather than trying to eliminate them.
Values and meaning: Focusing on personal values as a compass for action.
Compassion: Cultivating a kinder, more supportive relationship with oneself.
These therapies are not about “fixing” thoughts but learning how to respond to them in ways that reduce suffering and increase psychological flexibility.
Compassion-focused therapy (CFT)
Compassion-Focused Therapy, developed by Professor Paul Gilbert, was originally designed for people who experience high levels of shame and self-criticism. CFT draws upon evolutionary psychology, attachment theory, and neuroscience to explain how our brains can sometimes keep us “stuck” in threat-focused patterns.
Core principles of CFT:
Three emotion regulation systems: CFT highlights the balance between the threat system (anxiety, anger), the drive system (achievement, motivation), and the soothing system (calm, safety). Therapy aims to strengthen the soothing system.
Compassionate mind training: Clients learn practices that foster self-compassion and compassion for others.
Addressing shame and self-criticism: By developing kindness and understanding toward oneself, clients reduce cycles of guilt, inadequacy, and avoidance.
Techniques used:
Guided imagery to cultivate a compassionate “inner voice.”
Exercises to reframe self-critical thoughts.
Practices to embody warmth and safeness in the body and mind.
Why it matters:
CFT is particularly helpful for individuals with trauma histories, perfectionism, or chronic self-criticism. It supports emotional regulation by building resilience through compassion.
Acceptance and commitment therapy (ACT)
Acceptance and Commitment Therapy is one of the most widely researched third-wave therapies. ACT is built around the idea of increasing psychological flexibility—the ability to stay open to experiences while pursuing meaningful values.
Six core processes of ACT:
Acceptance: Allowing thoughts and emotions to exist without suppression.
Cognitive defusion: Learning to “unhook” from unhelpful thoughts by observing them rather than fusing with them.
Contact with the present moment: Anchoring attention in the here-and-now.
Self-as-context: Understanding that the “self” is more than thoughts or roles.
Values: Identifying deeply held personal principles.
Committed action: Taking steps aligned with values, even in the presence of discomfort.
Techniques used:
Mindfulness exercises to promote present-moment awareness.
Metaphors to illustrate unhelpful thinking patterns.
Behavioural activation strategies to take values-driven action.
Why it matters:
ACT is effective across a wide range of conditions, including anxiety, depression, chronic pain, and workplace stress. By shifting focus from symptom reduction to living meaningfully, it empowers people to lead fulfilling lives.
Mindfulness-based interventions
Mindfulness is both a core principle of many therapies and a stand-alone approach. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are among the most popular models.
Key principles of mindfulness in therapy:
Non-judgmental awareness: Observing thoughts, sensations, and emotions as they arise.
Present-moment focus: Redirecting attention away from rumination about the past or worry about the future.
Acceptance of experience: Allowing space for discomfort without resistance.
Techniques used:
Breath-focused meditation.
Body scans to increase awareness of physical sensations.
Mindful movement such as yoga or walking meditation.
Why it matters:
Mindfulness practices are supported by strong evidence for reducing stress, preventing relapse in depression, and improving overall well-being.
How these therapies work together
Though distinct, CFT, ACT, and mindfulness share overlapping themes. All three:
Encourage a shift away from control and suppression of thoughts.
Promote emotional resilience through acceptance and self-compassion.
Place values and meaning at the heart of personal growth.
Depending on experience and training, some therapists might integrate elements of these approaches.
Experiencing third-wave psychotherapies
The rise of third-wave psychotherapies marks a significant evolution in how we approach mental health. By emphasizing compassion, acceptance, and mindful awareness, therapies like CFT, ACT, and mindfulness-based approaches offer tools that go beyond symptom management—they help people cultivate resilience, live with authenticity, and build a kinder relationship with themselves.
if you are considering therapy, exploring these approaches can open the door to profound personal transformation.
Dr Kayleigh Darch is a HCPC-registered Clinical Psychologist offering high-quality and expert online therapy to people living in Devon and the UK. She offers evidence-based therapy and has advanced training and significant experience in third-wave psychotherapies. She is able to integrate different psychotherapy models to tailor therapy to you and your needs.
To help you decide about having therapy with Kayleigh, you might like to find out more about the online therapy process and Kayleigh's qualifications, background and skills.
Get in touch today to begin your therapy journey and experience the benefits of third-wave psychotherapies.
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