Schema therapy for anxiety

[Maesy]

Just wondering if anyone has tried schema therapy? I have started doing this with a psychologist who is exploring things that have happened in my childhood that may be impacting on my reaction/ anxiety in certain situations.

 thanks, Jess 🙂

[JessF]

Hello Maesy, yes I have done this and I found it very intriguing. When my psychologist went through my patterns with me, it was like so many lightbulb moments happening.

So many destructive patterns of behaviour over so many years now made sense, and over the last few years since doing it, I can now spot these triggered emotions like a seasoned pro.

This doesn't mean they vanish immediately, of course, but a bit like confronting your monster in a nightmare instead of running away, it soon loses its power.I found that this therapy in conjunction with coping skills from ACT (acceptance and commitment therapy) has been the most beneficial for me.

[Maesy]

Hi JessF, thanks for your reply 🙂

I'm glad that you found it helpful, at times I have wondered if it's helpful but I guess it's going to take a long time to undo some of my negative thoughts and patterns of behaviour/anxiety. First step is recognising the pattern or thought and connecting it to a schema. Like you said I have also had a light bulb moment now when I recognise it. However I'm still struggling to actually change my reaction! 

[JessF]

Oh it's definitely not a quick fix, but no therapy is. It very much is a one day at a time thing.

About changing your reaction, that is where I found the ACT component to be very helpful. Rather than trying to force a change in your feelings, ACT is about accepting your feelings as they arise, and naming them. And again, over time they have less power. There is a great book on this called "The Happiness Trap" which you might have heard of. It's a short read and full of practical exercises.

[HA1]

Hi Maesy

I have done schema therapy and found it to be the most helpful of the treatments I have had to date.  I also agree that it does not provide a quick fix, but it does put you on the path to understanding yourself, and thus hopefully assist in recovery.  

Good luck

k

[Maesy]

Thank you both for your replies 🙂 I will try and find that book too! So I feel like I'm starting to get somewhere with the schema therapy now. We have started to create 'flash cards' or 'schema diaries'. I have been writing things down as they happen and trying to link them to early life experiences, I'm really starting to see a pattern and understand myself better. Which is both scary and reassuring. I know this is going to take a long time, but at least now I can acknowledge the schema and my 'maladaptive behaviour'. It's been very eye opening indeed! 

[JessF]

Hello Maesy, I never got to the point of doing 'schema diaries', that sounds really interesting. What does it involve?

[Maesy]

Schema diaries involve identifying the trigger, emotion and intensity of emotion. It then ask you to write your thoughts followed by your (maladaptive) behaviours as a result of the thoughts. This is then linked to a specific schema. It asks you to think of a more 'healthy view' eg realistic concern- what would others say in this situation, in what ways were my reactions justified? Were there any over reactions eg. Did I exaggerate or misinterpret the situation which worsened it? Finally it asks you to identify more healthy behaviours eg. In what ways could I cope better in the future? I have recently been making schema 'flash cards ', these are similar to the diaries. They are more specific about the schema that has been triggered, it asks you what experiences in the past are similar to the present situation. It has been eye opening to make these connections to my childhood! Once again it then asks you to write your negative thoughts of what you 'believe', then to write a 'reality' statement for an alternate explanation. Also to identify evidence for this statement being true compared to what your schema may have you believe! I suppose it's all about re writing things in your mind- you may have been programmed to think and react a certain way based on past experiences.

My psych talks about the 'amygdala' part of your brain being responsible for this as it's function is to process emotional reactions, store memories and influence decision making. Fascinating to read up about it! 

Hopefully that made some kind of sense haha

[Bombora]

Hi

its been awhile since you posted but I was wondering how you're getting on? I have just started schema therapy.