What is schema therapy?
Schema therapy (also called schema-focused cognitive therapy) aims to change negative patterns or beliefs people have held for a long time. These longstanding patterns or themes are called ‘schemas’ within schema therapy.
These schemas typically begin early in our life, often when emotional needs are unmet. However, they can sometimes form later in adulthood. Here are a few examples of schemas that can be explored with schema therapy:
- Abandonment – The belief that others will leave you, that people are unreliable and that relationships are fragile.
- Underdeveloped self – Having the sense that you do not have an identity or are an individual.
- Vulnerability – Feeling as if the world is a dangerous place and that disaster can strike at any time.
- Negativity/pessimism – A belief that negative aspects in life outweigh the positives and having a pessimistic outlook for the future.
These schemas can be reinforced by certain behaviours, patterns of thinking and the mind’s coping strategies, known as 'coping styles'. Coping styles are a person's way of avoiding painful emotions associated with a schema. While they can feel helpful in childhood, they can become problematic later in life if left untreated.
The goal of schema therapy is to help you break these ways of thinking, feeling and behaving, and replace them with healthier alternatives.
Schemas are considered to be more deeply held than ‘core beliefs’, which are often worked on in cognitive behavioural therapy (CBT). They are thought to have a greater influence on how our identity is formed and are more resistant to change.
Because of this, schema therapy may be recommended if you haven't had success with cognitive approaches.
In this video, Clinical Psychologist Dr Aisha Tariq discusses schema therapy in more detail.
What can schema therapy help with?
Initially, schema therapy was developed to treat borderline (or emotionally unstable) personality disorder (BPD/EUPD); however, it is now used to help many conditions and concerns.
In general, this therapy can help those who feel their condition/concern stems from early life. It can also help those who seem to experience recurring negative life patterns and those who have struggled to make progress using other approaches.
What to expect in a schema therapy session
Schema therapy is considered a long-term intervention, which means the therapy lasts as long as you need it to. There are typically three stages: assessment, change, and behavioural pattern-breaking. These stages last different amounts of time, depending on the individual.
Assessment
During this initial phase, your counsellor will get to know you and understand what your particular schemas look like, where they originated, and how they affect you. Several techniques support this process, including imagery work and questionnaires.
Change
In the change phase, role-playing and imagery work are often used to help you overcome your schemas. Further on in this stage, the focus shifts to reinforcing healthy change.
Pattern-breaking (and preparing for the end of therapy)
Towards the end of your therapy, the emphasis shifts to behavioural changes and pattern-breaking. You’ll then prepare for the end of therapy. This preparation will vary depending on your counsellor and how they like to work, but the aim will always be for you to feel comfortable and confident in your abilities.
Finding a professional
If you're ready to connect with a schema therapist, you can use our advanced search to find a qualified professional in your area or online. Take time to browse the profiles listed to find a therapist who best resonates with you. Building a trusting relationship is an important step to getting the most out of your sessions.
