Bringing About Change in the Threat, Drive, Soothe Systems
I am currently studying Compassion Focused Therapy (CFT), which focuses on three interconnected systems: threat, drive, and soothe. CFT uses a circle diagram to illustrate these systems; each circle represents a different system. The model invites us to explore the relationship between these systems, as each circle's size may vary for each person. This approach emphasises balance rather than eliminating the threat system circle since it exists to protect us. In this blog post, I will explain each system in detail and provide specific techniques to move from threat to drive via soothe.
The Threat System
The body has an internal alarm system that alerts and focuses attention on perceived threats, triggering the fight-or-flight response. This system operates on a 'better safe than sorry' principle and often fixates on negative possibilities. Individuals prone to self-criticism or shame may have an intensified threat system, which can result in imagining worst-case scenarios and their catastrophic repercussions. The Threat System, which is present in all animals, is characterised by emotions such as anger, fear, and disgust. Its primary function is to assist in recognising and responding to potential environmental threats. Once triggered, this system influences physiology, attention, cognition, behaviour, and emotions, directing them towards ensuring safety.
The Drive System
This system is closely linked to our actions, desires, achievements, efforts to avoid rejection, and engagement in consumption. It is a powerful motivator with evolutionary roots in fulfilling vital needs such as food, shelter, and suitable mates. It serves a dual purpose by pushing individuals towards their goals and resources while reducing negative emotions from the threat system. The system is activated when we win a competition, excel in an exam, or receive an award, triggering positive emotions such as excitement, joy, and delight, which act as strong reinforcers, motivating us to repeat and continue behaviours associated with goal achievement. This dynamic system, marked by higher-energy pleasurable emotions, serves as a driving force that not only benefits individuals but also contributes to the well-being of others.
The Sooth System
This system refers to physiological responses involving physical calming, attachment, caring, and interpersonal connection. This system is closely linked to social connection, affection, and kindness. It plays a crucial role in reducing threat responses to feared stimuli and activating feelings of safety, bonding, and trust. When we receive compassion during distressing events, we feel more secure. Therefore, engaging in activities that stimulate this system contributes to heightened self-compassion and feelings of safety and helps regulate the affect-regulation system in response to threats, such as self-criticism. This system is characterised by positive emotions such as contentment, calmness, and feelings of safety, which makes it an excellent facilitator of rest and peacefulness during non-threatening periods. It also involves giving and receiving care from others, highlighting the importance of interpersonal connection and support. Overall, the Soothing System plays a vital role in creating an environment of emotional well-being and fostering positive social bonds.
The configuration of these three circles for any given person varies. For example, someone might have a large threat circle, a medium drive circle and a small soothe circle, whereas another might have a larger drive circle, a medium threat circle and a small soothe circle. These circles and systems are not fixed and can be more or less activated at any given time. For many of us, the soothe system circle is often depicted as the smallest. In the whirlwind of modern life, it's all too common for this circle to diminish. Instead of fixating solely on extinguishing the anxiety or fear induced by the threat system, CFT proposes the pursuit of equilibrium. This involves acknowledging the threat but also actively nurturing the soothe and drive systems. By cultivating a balance between these three circles, you can create a resilient foundation for emotional well-being.
Here are a few techniques to help create more balance among these three systems, activating the soothe system, which in turn helps you more actively engage the drive system:
Breathing Techniques: There are many breathing exercises to choose from. I have written about several different ones here.
Felt Sense of Compassion: Take a moment to close your eyes and recall a time when you offered compassion to someone or even an animal. Remember the intention you had towards that person or animal. What did you want for them? Remember your body language, your expression, and how they conveyed your compassion towards them. Think about what you said to that person and how you validated their experience and showed empathy towards them. Pay attention to the tone of voice you used when you spoke words of kindness to them. Try to reconnect with that feeling of compassion. Remembering experiences like this can help you reconnect with the feeling of compassion, which you can tap into whenever you need to. You can also try this exercise by recalling times when you experienced compassion from others and see if you can use these feelings to show compassion towards yourself.
Shuttling awareness: Consciously shift your awareness back and forth between your current experience and what is happening in your body and mind with recent times where you felt just a little bit better than you do right now. More details on this process can be found here
Self-Compassion Journalling: Embrace self-compassion through practices that involve positive self-talk, acknowledging your struggles without judgment, and extending the same kindness to yourself as you would to a friend. Journalling about your day this way has been shown to help reduce stress, self-criticism and more. Find out more about how to do this evidence-based process.
Mindfulness meditation: Dive deeper into mindfulness with meditation techniques such as mindful breathing, body scan, and savouring experiences. These practices help anchor you in the present moment, fostering a sense of calm and promoting the activation of the soothing/affiliative system.
Safe place imagery: This is when you imagine being in a place that feels safe and fosters feelings of safety as you familiarise yourself with the place. Visualisation of a calming and secure environment can invoke a sense of peace, activating the soothe system. To create your safe place and how to enhance its effect, find out more here.
Socialising: Engaging in social activities fosters a sense of connection and belonging. Spending time with friends and loved ones can activate the soothing/affiliative system, promoting feelings of safety and support.
Acts of kindness and helping others: Contributing to the well-being of others through acts of kindness activates the soothing system and elicits positive emotions, creating a ripple effect that enhances your overall emotional state.
Being in a state of flow: Immerse yourself in activities that bring a sense of flow – a state of complete absorption and focus. Whether it's a hobby, work, or a creative pursuit, experiencing flow can elevate your mood and seamlessly transition you from the soothing to the drive system.
Dropping Anchor Technique: Ground yourself in the present moment using the dropping anchor technique. This involves bringing attention to the present moment and accepting your thoughts, feelings and sensations. Find out more here.
By embracing the dynamic relationship between the threat, drive, and soothe systems, you can navigate the complexities of your emotions with greater resilience. In this compassionate journey, the goal is not to eliminate the threat system circle but to integrate it harmoniously, fostering equilibrium and a fulfilling life.
To learn more about compassion, pick up a FREE Introduction to Compassion guide here.