How Schema Therapy Helps Improve Your Life

What is Schema Therapy

Schema therapy is an integrative psychotherapy that combinesD. S. Bakos, A. E. Gallo, R. Wainer. Systematic review of the clinical effectiveness of schema therapy contains elements of many effective techniques, including cognitive-behavioral, transactional analysis, gestalt therapy, psychodrama, attachment theory and others.

At the end of the 20th century, the American psychologist Jeffrey Young beganEpisode 12: Jeff Young Interview Part 1. Wayne's World, Schemas and More/Schema Therapy look for a technique that would help with various mental problems. He noticed that methods that worked great, for example, for depression, did not work for border or multiple personality disorder.

To help patients who may come to each appointment in a different state, Young developed the concepts of maladaptive schemes and modes. The first describe the problems of a person, formed in childhood; the second is how these complexities manifest themselves at the moment.

How maladaptive schemas appear

Young installedA. Arntz, M. Rijkeboer, E. Chan. Towards a Reformulated Theory Underlying Schema Therapy: Position Paper of an International Workgroup / Cognitive Therapy and Research volumethat each person has five categories of basic emotional needs that are necessary for normal development:

1. Safety and care.
2. Autonomy, competence and sense of identity.
3. Freedom to express needs, opinions and emotions.
4. Spontaneity and play.
5. Realistic boundaries and learning self-control.

If any of these needs are not met or suppressed, a person formedE. Fassbinder, A. Arntz. Schema Therapy with Emotionally Inhibited and Fearful Patients / Journal of Contemporary Psychotherapy  early non-adaptive schemes (RNS).

For example, if the parents did not take enough care of the child, and their reactions were unpredictable, the person may form an Abandonment/Instability schema. In adulthood, he will have a strong feeling that he will definitely be abandoned, and this will prevent the creation healthy relationships.

If a child was severely shamed as a child for indulging in the “don’t act like a fool” style, his need for spontaneity and play may be disturbed. The result is the emergence of the Negativism / Pessimism scheme, in which a person concentrates on the negative aspects of life. Or he can forbid himself any feelings, sensations and spontaneous desires.

In classical schema therapy, there are 18 maladaptive schemas, each of which arises from the failure to satisfy one of the five needs. Which pattern will be learned by a person depends on his temperament and personality traits.

When the schema was formed, it helped the child or teenager survive in given conditions. However, established habits of thinking and behavior do not disappear even after a person grows up.

At the same time, manifestations of an early non-adaptive scheme in real life can be different. It all depends on how a particular person will cope with it.

What Strategies People Use to Deal with Schemas

RNNs can manifest themselves in different schema modes. The latter reflect the prevailing emotions, thoughts and behavior at the current moment.

Schema is a personality trait formed in childhood, and mode is the state it causes at the moment.

Young proposed three types of dysfunctional modes. Below we will analyze them in more detail.

1. Baby Modes

These modes are strongly associated with early non-adaptive circuits. Falling into this state, people feel and behave like children.

Vulnerable

The most extensive class of children's modes. The Vulnerable Child is characterized by self-doubt, shame, defenselessness, a feeling of rejection and loneliness, fear and an attempt to cling to other people.

Aggressive

In them, a person is angry, irritated, does not tolerate criticism and can make unreasonable demands. Aggression can be both overt (Angry/Angry Child) and covertly (Stubborn Child).

impulsive

Falling into such options, a person fulfills any of his desires, without thinking about the consequences. (Impulsive Child), cannot tolerate discomfort and see things through (Undisciplined Child).

2. Parent modes

Such schema modes appear when a person learns and applies dysfunctional standards and behaviors. your parents or other significant people from childhood.

He may have excessive expectations and make excessive demands on himself and others (Demanding Critic), not forgive mistakes and severely punish himself for any mistakes (Punishing Critic).

He is also able to feel guilty towards other people, have difficulty setting boundaries and consider other people's needs above his own (Guilty Critic).

3. Dysfunctional copings

To protect against schemas, a person can use different types of coping modes - strategies that help to cope with stress.

Surrender

The person succumbs to the early maladaptive schema and thinks, feels, and behaves as if it were the truth.

This can result in obedient, passive and obsequious behavior (The Obedient Surrender). In this state, a person tolerates any attitude, hoping for the approval of other people, suppresses his needs and emotions.

Another option is that the person hides his vulnerability and blames others for not being able to help him (Helpless Surrender).

Avoidance

An attempt to get away from the schema through mental or behavioral strategies. These coping modes cause people to repress their emotions, needs, and beliefs and become like a robot.

A person can withdraw from his emotions and refuse close contact with others, feeling emptiness and boredom (Detached Protector), disconnect from negative experiences with the help of drugs, gambling, overeating (Detached Self-Comforter).

Some people fall into inactivity and prefer to self-isolate in order not to be stressed. situations (Defender Avoidant), or hide their true feelings behind resentment and anger (Angry Defender).

Hyper compensation

Using such copings, a person believes the opposite of what the schema dictates, and behaves in such a way as to confirm this.

For example, someone who developed a pattern of failure as a child, as an adult, begins to think the opposite: to believe that he better than others, demand admiration and respect for oneself and ignore the needs of others (Self-aggrandizer).

This class of strategies also includes those in which a person tries to control everything. (Hypercontroller) in many ways, be it perfectionism, constant worrying or wary attitude towards other people.

In addition, overcompensation can create modes that are dangerous to others.

For example, the Aggressor - in it a person intentionally hurts others. Manipulator - lies and cheats in order to gain benefits and avoid punishment. Predator - coldly and ruthlessly eliminates rivals. Seeker of Attention and Approval - uses inappropriate exaggerated behavior to get noticed.

There is also a seemingly positive-looking mode that actually does not lead to improvements - Pollyanna. This is when a person exaggerates the positiveignoring negative feelings and devaluing difficulties.

How schema therapy helps break maladaptive modes

In addition to schemes and modes that interfere with life, there are also adaptive ones - those that allow you to fully meet their needs for security, freedom to express emotions and feelings, and build quality relationship.

Young identified three healthy regimens:

1. Happy child - the feeling that a person is loved for no reason, accepted and taken care of. In this state, he is confident in his own value and significance, optimistic, enjoys his studies, competent and independent.
2. Healthy Adult. In this mode, a person takes responsibility for his actions, keeps his word, makes choices and solves problems.
3. Good Parent - when a person is a wise and loving mentor for his inner child, keeps him in a happy state, limits impulsiveness and aggression, protects him from critical regimes.

In the process of schema therapy, the specialist finds out which dysfunctional modes the patient is using and teaches him to change behavioral strategies.

For example, it shows how to resist a Critical Parent, comfort and support a Vulnerable Child, and strengthen adaptive schema modes.

What techniques are used in schema therapy

Tatyana Salomatova says that, first of all, in the course of therapy, a safe trusting space is created. This helps the client to better understand and accept their deep conflicts, name them and designate dysfunctional schemes with which work will be carried out.

To replace schema modes with adaptive ones, the therapist can use different techniques. Three types are most commonly used.

1. experimental

They help to experience emotions and include imagination exercises. One popular experiential technique is rescripting. A person is offered to recreate in the imagination a traumatic childhood experience, but to end it in a positive way - to give the inner child what he lacked.

During the recollection, the patient closes his eyes and allows the image to appear before his eyes. He uses first person and present tense (“I see”), describes the image and feels it as fully as possible, with tastes, smells and sounds. And then he changes the ending to something that would satisfy the needs of his childish part.

For example, if in childhood a mother scolded a person for laughing out loud or running around, the therapist might engage in an imaginary dialogue with her and ask her to stop pushing. And then explain to the patient's inner child that he has the right to behave this way, and to enjoy life is good.

Another popular experiential technique is speaking in chairs. The essence of the method is that different modes of a person “sit down” in their places and start a conversation.

In the process, the therapist and the patient as a Healthy Adult talk to dysfunctional modes. For example, they console the Offended Child and counteract the Critical Parent.

2. cognitive

Tatyana Salomatova says that such methods use thinking and reasoning. They may include:

• Create pros and cons lists - listing the advantages and disadvantages of the modes used.
• Enumeration of cognitive distortions, due to which the existing mode is supported. For example, "all or nothing" catastrophizing, mind reading.
• Mode monitoring - keeping a diary to record all situations in which dysfunctional patterns appear.

3. Behavioral

These techniques help break old habits and develop new ones. The therapist can give the client homework: solve some problem in life, practice communication skills, allow yourself to relax, and so on.

For example, an anxious client who suppresses emotions may be asked to express their feelings towards other people - to show sympathy or irritation.

First, a person trains in sessions with a therapist, and when he is ready, he will do the same with someone else, in a group or in ordinary life.

To improve the Happy Child mode, the patient may be given the task of laughing heartily at something, having fun without feelings of guilt Or try something new and fun.

Thus, a person gradually learns to manifest adaptive modes in ordinary life and in the future will be able to do this without the help of a therapist.

What problems can be solved with schema therapy?

Tatyana Salomatova says that this method is often used with patients who are not helped by cognitive behavioral therapy. And as a result, it is possible to cope with severe depressive and post-traumatic disorders, solve psychological problems in individuals and couples.

In a review of nine scientific papers confirmedD. S. Bakos, A. E. Gallo, R. Wainer. Systematic review of the clinical effectiveness of schema therapythat regimen therapy is effective in treating depression. And a more recent review of 12 studies states that the technique reduces manifestationC. D. J. Taylor, P. Bee, G. Haddock. Does schema therapy change schemas and symptoms? A systematic review across mental health disorders / Psychology & psychotherapy symptoms of a personality disorder.

This approach is used for adults, and for adolescents, and for the elderly.

How long does schema therapy take to see results?

Tatyana Salomatova says that this method belongs to long-term therapy. Most often, individual sessions take place once a week, and the average treatment protocol includes 40 sessions.

Schema therapy is a chance to rebuild yourself, learn to live within yourself with a Healthy Adult and Happy Child. After passing it, a person can apply the acquired skills in further situations in order to cope with dysfunctional modes on their own.