Schema therapy falls under the cognitve-behavioural therapy umbrella. However it expands on traditional CBT and is particularly well-suited to people with more chronic emotional difficulties. Research has shown that sometimes, more ingrained patterns of thinking and behaving do not really respond to the straightforward logic of traditional CBT. Schema therapy explores thinking processes more deeply. It integrates approaches from various different therapy forms such as Gestalt therapy, and psychodynamic therapy. While it retains the structure and systematic process of CBT, it is also incredibly compassionate and humane, and nicely clarifies rather complex concepts for people.
Schemas
A “Schema” refers to an organised structure that combines thoughts-feelings-actions-emotions-memories-and physical sensation. We develop these very early in life, from experiences we have, and shaped by our temperament. While formed early, these schemas continue to grow throughout our life, as they become strengthened by experiences we go through and the way we interpret them. These schemas will become triggered in present-day situations that somehow replicate the early experiences where they were formed. Sometimes these triggers can seem remote.
Coping styles
All animals, including humans, have three basic responses to threat: fight, flight or freeze. These correspond to the three schema coping styles of overcompensation (fight), avoidance (flight), and surrender (freeze). When a schema becomes triggered, we respond to it like a threat, and that’s when our coping styles come out.
When we overcompensate, we basically try to act opposite to the schema. So for example if someone has thoughts like “I’m not good enough”, they might try really hard to be perfect somehow. Whereas, avoidance coping is an attempt to stop oneself from even being aware of negative schemas at all. In avoidance coping, when negative thoughts or feelings loom, the person distracts themselves or pushes them away. Some indicators of this style of coping might be behaviours such as drinking excessively or cleaning compulsively, or perhaps avoiding intimate relationships or challenges at work. Lastly, when someone surrenders to a schema, they basically allow it to “win” and “be true”. An example might be someone who was used to being treated in a controlling manner by their parents, believes that is the way relationships are, and goes on to choose controlling romantic partners later in life.
Modes
When it comes to the idea of modes, I sometimes refer to them as a “modes of operating”. A mode is a simpler way of describing a group of schemas and coping styles that are operating from moment-to-moment. When you get a good understanding of modes, they can start to become pretty predictable. Sometimes you might be in your “inner critic” mode. Other times you might be in your “bossy parent” mode. Then other times you might go into a “rebellious teenager” mode. The modes can help you to make much more sense of what can feel life total “flips” of your moods and reactions, (maybe even what feels like a flip in your personality!)
Hello inner child… I’m the inner baby sitter!
Terry Pratchett
The goal
The aim in schema therapy is to help you heal from unhelpful schemas and their associated unhelpful coping styles. You will do this through exploring your own personal set of schemas, and the complex issues that present due to them. Schema healing involves diminishing the emotional impact of memories that helped to form the schemas, reducing the emotional and physical reactions you may get when a schema is triggered, and changing the patterns of thinking and behaving that you adopt. You will build up your “healthy adult” mode of operating. Through healing schemas, your underlying emotional needs can be better met.
Schema therapy is a deep and long-lasting therapy, and for this reason it tends to be longer-term in nature than traditional CBT.
Links:
Other therapies I offer: