Compassion in a T-Shirt

In this episode of Compassion in a T-Shirt, I sit down with Professor Michael Inzlicht from the University of Toronto and the Rotman School of Management to explore a question that feels both inspiring and unsettling: Can a machine be more compassionate than a human?

Michael’s recent study, Third-Party Evaluators Perceive AI as More Compassionate than Expert Humans, found that people consistently rated AI-generated empathic responses as more caring, understanding, and validating than those written by real people — even trained crisis line professionals. That’s remarkable, and it raises big questions about how we relate to each o...

In this episode of Compassion in a T-Shirt, I sit down with Dr Kate Lucre — a remarkable psychotherapist, group specialist, climber, and author of Compassion Focused Group Psychotherapy.

Kate shares how she works with people often labelled “too difficult” or “untreatable”, offering hope and healing to those at the edges of therapeutic opportunity. We talk about how her lifelong love of drama, acting, and rock climbing shaped her uniquely playful and courageous approach to Compassion Focused Group Psychotherapy (CFGP).

Kate walks me through her five-phase group model — from initial assessment all the way to moving on (with a s...

In this episode of Compassion in a T-Shirt, I sit down with Dr Emma Seppälä—clinical psychologist, researcher, and author of Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.

Emma’s work offers such a powerful and timely message: that even in the midst of modern chaos and overwhelm, we can reclaim a deep sense of inner freedom. In our conversation, we explore what it means to live more authentically and with greater presence, and how to overcome the bound state—that sense of being stuck in patterns of self-cri...

"The shame is not for survivors to carry."

[From the archive, this episode first aired on YouTube on 11 April 2021.]

Dr Lisa McLean is a psychologist in private practice at Ocean Psychology, Sunshine Coast, Australia who provides support to adults across a wide range of mental health and other life concerns. Lisa offers a safe, warm, and compassionate space where clients are empowered to create positive change. Lisa has over twenty years’ experience working across private practice and community-based settings, and has a special interest in working with clients who have been impacted by trauma. Her Ph...

In this special episode of Compassion in a T-Shirt, I sit down with Chris Winson, the heart and soul behind the beloved #365DaysOfCompassion initiative.

For over eight years, Chris has cultivated a digital refuge for those drawn to compassion-focused ideas—sharing daily posts, uplifting articles, music, memes, and his beautifully curated monthly reflections. What began as a hashtag on Twitter blossomed into a secure base and gathering place for compassionistas around the world.

As Chris steps back from regular posting, this conversation is both a celebration and a heartfelt thank you. We talk about the or...

Professor Darcy L Harris currently works at Kings University College/Western University in the Department of Thanatology. Darcy does research in Grief, Bereavement, Non-Death Loss and Grief, and Compassion-based approaches in care settings. She has written and taught extensively in the field, and is doing some wonderful initiatives to integrate grief work with compassion focused therapy.

TIMESTAMPS

00:00 Introduction and Guest Introduction

02:19 Darcy Harris's Background and Journey

06:18 Understanding Grief Beyond Death

11:32 The Hierarchy of Loss and Social Perceptions

14:14 Personal Stories of Grief and Compassion

21:45 The Role of Com...

In this deeply moving episode of Compassion in a T-Shirt, I reconnect with my old friend and colleague, Glynn Chambers—a psychologist based in Bendigo, Australia—who shares his raw and personal journey through cancer.

Glynn speaks with honesty, insight, and even humour about his diagnosis, the emotional rollercoaster that followed, and what it means to live with uncertainty. He reflects on how he’s made sense of suffering, the role of vulnerability, and how self-compassion has become both a refuge and a resource. We also talk about his beautifully honest blog, Psych With Cancer, and his podcas...

What if compassion has always been with us—quietly guiding humanity through every age?

In this video essay, I take you on a journey through time, exploring how compassion, kindness, and helpfulness have been understood and expressed by some of the world’s most influential thinkers, spiritual teachers, psychologists, and storytellers.

From Aristotle and Confucius to Julian of Norwich and the Dalai Lama…

From Viktor Frankl and Paul Gilbert to the unexpected wisdom of Paddington Bear…

I’ve tried to weave a thread through it all—a thread of compassion that runs right t...

In this episode of Compassion in a T-Shirt, I have the great pleasure of speaking with Dr Sarah Bowen—clinical psychologist, Associate Professor at Pacific University in Oregon, and one of the co-developers of Mindfulness-Based Relapse Prevention (MBRP).

I first met Sarah back in 2011 at the Joshua Tree Retreat Centre during an MBRP facilitator training. That experience had a lasting impact on me—deepening my interest in mindfulness, compassion, and their place in addiction recovery. So it was a real joy to reconnect with her for this conversation.

We explore the foundations of MBRP and how...

What happens when a groundbreaking psychological resource is reimagined for the ears and hearts of new mothers?

In this heartfelt episode of Compassion in a T-Shirt, Dr. Stan Steindl explores the intersection of psychology, creativity, and compassion with three remarkable women: Michelle Cree, author of The Compassionate Mind Approach to Postnatal Depression; Ashleigh McLellan, the driving force behind its transformation into an audiobook; and Sam Norbury, the voice artist who brings Michelle’s words to life.

Together, they reflect on the journey of adapting the book into an intimate and accessible audio format—offering support, unde...

"I'm trying to help people connect with their caring part, their caring motivation. 'I want to try this because it is going to help me, or help me to be with others,' rather than, 'I need to get rid of my anxiety.'"

Elli Tholouli is a psychologist specializing in compassion focused therapy and compassionate mind training at www.compassioncentre.gr in Athens, Greece. She is an active member of the Compassionate Mind Foundation, as well as the International Center for Compassionate Organizations, and she is a Research Fellow in the Laboratory of Quality Research in...

In this heartfelt and enlightening conversation, I sit down with Dr Michaela Swee—a board-certified clinical psychologist, clinical investigator at McLean Hospital, and faculty member at Harvard Medical School. Michaela brings together deep scientific insight, clinical wisdom, and a personal story of transformation: from aspiring actress to a leader in trauma-informed, compassion-focused care.

We explore how Compassion Focused Therapy (CFT) supports people struggling with shame, self-criticism, and complex PTSD, and how even small practices—like writing a compassionate letter to yourself—can have profound impact. Michaela shares findings from her research, reflections on her therapeutic work, and her pa...

Colleen Marshall, LMFT, is Vice President of Clinical Care at Two Chairs, an organisation "building a world where everyone has access to exceptional mental health care." They provide therapy in-person and virtually in California, Florida, and Washington State, USA.

Colleen is also a longstanding member of the Motivational Interviewing Network of Trainers (MINT), having served leadership roles as part of this organisation as well as providing Training New Trainers training for several years.

Colleen is passionate about effective leadership, uses motivational interviewing to enhance leadership skills, and brings compassion to leadership and organisations.

...

What does it really mean to be someone good to talk to?

In this heartfelt and insightful episode, I sit down with Helen Mentha—clinical psychologist, specialist trainer, and author of Someone Good to Talk To. With decades of experience across mental health, addiction, healthcare, and corporate leadership, Helen shares her wisdom on what makes conversations truly healing and transformational.

We explore her journey into Motivational Interviewing, the power of fostering hope, and the subtle art of managing ambivalence. Helen opens up about the importance of deep listening, holding space, and navigating uncertainty—not just as p...

As a follow on from last Friday's episode with Dr Lolly Hernandez about the psychological effects of boarding school, today's episode features a conversation with Dr Karen Bluth first published on YouTube on 26 April 2024.

Karen Bluth, PhD, is an associate professor in the Department of Psychiatry at the University of North Carolina at Chapel Hill. A seasoned classroom educator, Dr. Bluth is now one of the developers of the program Mindful Self-Compassion for Educators, as well as a co-creator of the Mindful Self-Compassion for Teens program.

She is the author of The Self-Compassion Workbook for...

In this episode of Compassion in a T-Shirt, I sit down with clinical psychologist Dr Lolly Hernandez to explore the profound and often hidden psychological legacy of boarding school. Drawing on her powerful research involving over 600 adult participants, Lolly shares insights into how boarding school experiences shape compassion, self-criticism, and attachment well into adulthood.

Together, we unpack the concept of Boarding School Syndrome, examine the contrast between ex-boarders and day students, and highlight the role of early environment—supportive or threatening—in shaping our inner worlds. Lolly also shares moving reflections from participants, some uplifting, others harrowing, shed...

"What happened to me and how can I put myself back together again?”

This episode is taken from Parts 1 and 2 YouTube videos published in June/July 2021.

Deirdre Fay, MSW, LICSW, integrates trauma and attachment theory with yoga and meditation in embodiment. She is the founder of the Becoming Safely Embodied Skills, maintains a private practice working with individuals and groups, and presents around the world. Her most recent book, Becoming Safely Embodied: A Guide to Organize Your Mind, Body and Heart to Feel Secure in the World, explores how to move from fragmentation to wholeness th...

Can compassion be moved? In this episode of Compassion in a T-Shirt, I sit down with Adam Lacey — a Counselling Psychologist and accredited T’ai Chi Chih teacher from Oxfordshire, UK — to explore a truly embodied path to compassion.

T’ai Chi Chih is a gentle, mindful movement practice designed to cultivate Chi (intrinsic energy) and nurture wellbeing. But more than that, as Adam beautifully explains, it can awaken compassion — not only within ourselves, but in our communities.

From its origins with founder Justin Stone to its profound impact on refugees, children, older adults, and people in...

In this episode of Compassion in a T-Shirt, first aired on YouTube on 9 October 2022, I interview Jamie Woodhouse from Sentientism.info and the Sentientism Podcast. From his website:

"Sentientism is a philosophy or worldview – a way of thinking about what’s real and what matters. Sentientists use evidence and reason to work out what to believe in, so don’t hold supernatural beliefs. Sentientists also have compassion for every sentient being – any being capable of experiencing, particularly experiencing suffering or flourishing. Roughly speaking, that’s human and non-human animals, but other types of being could conceivably be sentient t...

What if compassion wasn’t just a personal virtue, but the foundation of our politics, institutions, and societies?

In this powerful and timely conversation, I speak with Matt Hawkins, CEO of the Global Compassion Coalition and co-founder of Compassion in Politics, about reimagining our world through the lens of compassion. Together, we explore what it means to embed empathy, fairness, and care into systems that so often feel adversarial or indifferent.

Matt shares the origin stories of the Global Compassion Coalition and Compassion in Politics, offering both practical insights and a compelling philosophical vision for ho...

Dr Ruth Ann Harpur is a Clinical Psychologist specialising in relationships and issues of narcissism, and helping people and couples to develop compassionate, strong relationships with themselves and each other. She is passionate about how important relationships are in how we navigate the demands and challenges of life, with people often repeating familiar patterns in relationships that may not serve their needs and in ways that seem confusing to us and the people around us. Ruth Ann has a popular YouTube channel that explores these issues, with a particular focus on narcissism, and the effect narcissism can have on...

What does it really mean to live well and be well?

In this inspiring episode of Compassion in a T-Shirt, I sit down with Sarah Ann Macklin—registered nutritional scientist, health journalist, founder of the Be Well Collective, and host of the acclaimed podcast Live Well Be Well. Sarah brings science and compassion together in a powerful and refreshingly human way.

We explore her personal journey from the high-pressure world of international modeling to becoming a leading voice in multidimensional health. Along the way, we discuss food and mood, role models and self-worth, loneliness and be...

What does it mean to live a brave, strong, and fulfilled life? In this inspiring episode of Compassion in a T-Shirt, I'm joined by the dynamic duo Kathryn Wiseman—former GP turned soulful life coach—and Aly Layt, neurocoach and founder of Bbrave Bstrong. Together, we explore what it takes to step into your values, face fear with courage, and create a life filled with intention and authenticity.

Hear Kathryn’s powerful journey from medicine to coaching, and how compassion lies at the heart of her work. Learn from Aly as she shares her neurocoaching approach and how it...

In this video, I experience the practice of therapeutic humour under the kind and wise guidance of Mallori DeSalle and Dr Lodge McCammon. They demonstrate some warm up exercises, therapeutic exercises, and we have a lot of laughs! It was also interesting to consider how therapeutic humour might relate to compassion and self-compassion, as well as in the practice of compassion focused therapy (CFT). Would love to hear your thoughts on how humour fits within the CFT framework!

Mallori DeSalle, MA, LMHC, NCC, CMHC, MATS, CPS, CHP

Therapist, Trainer, Humorist, Indiana University

Mallori...

Can data help us become more self-compassionate? In this thought-provoking episode of Compassion in a T-Shirt, I sit down with Clinical Psychologist and NovoPsych co-founder Dr. Ben Buchanan to explore how psychometric tools—yes, those questionnaires we can sometimes overlook—can actually deepen our understanding of self-compassion.

Together, we unpack five surprising ways these tools can uncover blind spots, track progress, and help even high performers find a kinder relationship with themselves. From measuring depression, anxiety, and self-esteem, to navigating the tricky terrain of perfectionism and self-criticism, this conversation offers practical insights for clinicians, researchers, and anyone on a...

Dr Tobyn Bell is a psychotherapist, trainer, supervisor and researcher specialising in compassion focused therapy (CFT) and especially the application of chairwork in CFT. In this conversation we discuss Tobyn's journey into CFT, chairwork and how it can be applied to CFT, the research he is doing, and some practical examples, anecdotes and tips along the way. This was a very inspiring conversation!

BOOKS AND PAPERS:

Kolts et al. (2018). Experiencing Compassion-Focused Therapy from the Inside Out: A Self-Practice/Self-Reflection Workbook for Therapists.

https://www.amazon.com.au/Experiencing-Compassion-Focused-Therapy-Inside-Out/dp/1462535259

Bell et...

In this episode of Compassion in a T-Shirt, I sit down with Tom Midgley—CBT and Compassion Focused Psychotherapist, Specialist Eating Disorders Dietitian, and Founding Director of The Body Image Treatment Clinic in London.

Together, we explore the deeply personal and psychological aspects of body image, and how compassion can play a powerful role in transforming mental health. Tom shares his journey into this unique field, offering insights into how experiences of shame, self-criticism, illness, injury, and societal expectations can shape our relationship with our bodies—and how healing is possible.

Through evidence-based and compassion-informed appr...

London-based psychotherapist Graham Music works in private practice and with the NHS, and has worked at the Tavistock and Portman Clinics for over 15 years. He teaches and lectures on various courses in the UK and abroad, lectures internationally, and has published widely, in academic journals, and edited and sole-authored books. Here, we discuss his experiences at the Tavistock Clinic, his journey to becoming a psychotherapist, and two of his books, Nurturing Natures and Respark (links below).

LINKS:

Graham Music's webpage

https://nurturingnatures.co.uk/

Nurturing Natures: Attachment and Children's Emotional, Sociocultural...

Join me as I explore the transformative power of compassion with Rory Cahill, a passionate psychotherapist, lecturer, and trainer specialising in Compassion Focused Therapy (CFT).

Rory shares his unique approach to making mental health and wellbeing training engaging, practical, and accessible, even for those who might be sceptical. From corporate workplaces to schools and healthcare settings, he discusses the challenges and rewards of integrating compassion into real-world environments.

In this episode, you’ll learn:

✅ How CFT can be applied across different settings

✅ Strategies for fostering emotional resilience and self-compassion

✅ The powe...

Join me on Compassion in a T Shirt as I speak with Dr. Chase Sherwell, a Principal Research Technician at the Compassionate Mind Research Group, about his latest study on self compassion in autistic adults.

We discuss the challenges autistic individuals face with self criticism and emotional regulation, and how compassion focused therapy can provide support.

The conversation delves into key findings, including how self compassion can influence the brain and body and the importance of context in compassion interventions. Dr. Sherwell also shares insights on the need for variety and co-designed interventions tailored to...

[This episode with Dr Clodagh Dowling is from a YouTube episode aired on 7 March 2021. It is released here as a podcast to compliment the episode with her released last Friday (7 March 2025).]

"All things start with small steps, and that's a learning in compassion; great things come with small steps."

Dr Clodagh Dowling is a practicing Clinical Psychologist and Director of Psychology at St Patrick’s Mental Health Services. She has learned a great deal from former and current colleagues who introduced CFT to St Patrick’s Mental Health Services where a vibrant array of CFT prog...

Join me in this enlightening episode of 'Compassion in a T-Shirt' as I welcome back Dr. Clodagh Dowling, a clinical psychologist specializing in Compassion Focused Therapy (CFT) for Eating Disorders (CFT-E).

We dive into the critical role of compassion in treating eating disorders, discussing the phases of CFT-E, the impact of biological factors, and the gradual process of instilling self-compassion in patients.

Dr. Dowling shares valuable insights from her extensive work and a recent qualitative study, highlighting the transformative power of CFT-E in helping individuals overcome self-criticism, shame, and develop a more compassionate relationship with...

Dr Kate Lucre is a Birmingham-based Compassion Focused Therapist and Supervisor specialising in the use of CFT for complex trauma, personality and relational difficulties for groups and individual. She has recently published a paper presenting 12-month outcome data on Compassion Focused Group Psychotherapy (CFGP) for people with personality disorder, and attachment and relational trauma and tragedy.

LINKS:

Lucre et al (2024). Compassion Focused Group Psychotherapy for attachment and relational trauma: Engaging people with a diagnosis of personality disorder.

https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/papt.12518

Lucre and Clapton (2020). The Compassionate Kitbag: A...

Join me on 'Compassion in a T Shirt' with special guest Dr. Allan Zuckoff, a clinical psychologist and expert in motivational interviewing. We dive into the concept of ambivalence, its associated discomfort, and how people often get stuck. And we discover the benefits of ambivalence, including how it can signal the need to slow down and promote resilience. Allan also shares practical tips for navigating ambivalence, such as self-affirmation and exploring core values. This episode is a rich conversation for anyone looking to understand and harness the power of ambivalence in their personal transformation.

TIME STAMPS:

Dr Russell Kolts is Professor of Psychology at Eastern Washington University and an expert in compassion focused therapy for anger. We discuss ANGER, COMPASSION AND WHAT IT MEANS TO BE STRONG. And Russell offers TRICKS FOR RESPONDING TO YOUR ANGRY SELF.

Russell has authored or coauthored numerous scholarly articles and books, including CFT Made Simple, CFT from the Inside Out, An Open-Hearted Life: Transformative Lessons for Compassionate Living from a Clinical Psychologist and a Buddhist Nun, and Buddhist Psychology and Cognitive-Behavioral Therapy: A Clinician's Guide.

But Russell has also pioneered the application of CFT to...

In this episode of 'Compassion in a T Shirt,' I am joined by Lisa Williams, an experienced cognitive behavior therapist at South London and Maudsley NHS Foundation Trust. We explore the integration of Compassion Focused Therapy (CFT) into treating Obsessive-Compulsive Disorder (OCD).

Lisa discusses her journey incorporating CFT into her practice, the importance of understanding early life experiences, and how CFT works alongside traditional cognitive-behavioral techniques such as exposure and response prevention.

The conversation delves into the distressing nature of OCD, the role of compassion in managing it, and practical strategies for therapists and...

Professor Nicole Lee is an expert int he HARM REDUCTION MODEL OF ADDICTION TREATMENT. She has described "harm reduction" as "what happens when you take judgement and moralising out of the equation and just look after people." When it comes to working with those suffering from alcohol and other drug addictions, she sees HARM REDUCTION AS AN ACT OF COMPASSION.

Some people are prone to make statements like, ALCOHOL IS WORSE FOR YOU THAN YOU THINK and ALCOHOL MAKES EVERYONE STUPID. There are calls for everyone to STOP DRINKING ALCOHOL NOW and WE MUST BAN THIS! But...

[BONUS EPISODE]

In this very special episode of Compassion in a T-Shirt, I sit down with none other than ChatGPT for a fascinating deep dive into Compassion Focused Therapy (CFT)! 🎙️🤖

We cover everything from Paul Gilbert’s evolutionary model of the mind to why self-criticism is so common and how to actually train compassion as a skill. Along the way, we explore CFT’s unique take on self-compassion, the three-circle model, and the courage required for true compassion. And of course, there’s plenty of fun, a few CFT-inspired jokes, and even a moment where ChatGPT gives...

In this episode of 'Compassion in a T-Shirt,' I explore the intersection of psychology and nutrition with Jennifer D'Aubyn, an experienced psychological therapist and nutritional therapist. We discuss Jen's journey in integrating psychotherapy and nutritional therapy, the psychology behind eating habits, and her research on nutritional interventions for long COVID. We dive into the role of diet in emotional well-being, the impact of food choices on mental health, and how nutrition can be an act of self-compassion. Jen shares practical advice and insights on how therapists can incorporate nutritional awareness into their practice to better support their clients...

Depression can be very painful. We can feel exhausted and helpless, withdraw, and lose connection with others. In this episode of Compassion in a T-Shirt, esteemed psychiatrist Dr. Gregoris Simos discusses depression, understanding intense moods, and exploring effective treatments, particularly through Compassion Focused Therapy (CFT).

About Dr. Gregoris Simos:

Dr. Gregoris Simos, MD, is a professor of psychopathology at the University of Macedonia in Thessaloniki, Greece. He is an internationally respected psychiatrist and a recognized authority in contemporary psychotherapies, including Cognitive Behaviour Therapy (CBT) and Compassion Focused Therapy (CFT).

In 2022, Dr. Simos, along...