If you feel trapped in cycles of negative emotions, you’re not alone. Mental health issues affect over 40% of Australians during their lives, often stemming from deep-seated feelings developed in childhood.
Breaking free from these long-standing emotional patterns requires time, effort, and support. For some, schema therapy offers a helpful approach.
Schema therapy, developed by psychologist Jeffrey Young in the 1990s, is an extension of cognitive behavioral therapy (CBT). CBT is a widely used psychotherapy that helps individuals change unhelpful thought and behavior patterns, improving emotional well-being. It is known for its effectiveness in treating various mental health conditions.
However, not all issues respond to CBT. While CBT focuses on current challenges in 10–12 sessions, more complex issues tied to past trauma may need longer-term therapy. This is where schema therapy can help.
Like CBT, schema therapy helps individuals reframe harmful ways of thinking. However, it goes deeper, exploring long-standing beliefs formed through past experiences and understanding how they influence present-day behavior and self-perception.
Schemas are mental frameworks that shape how we view ourselves, others, and the world around us. These beliefs are often unconscious but have a powerful impact on our emotions and behavior.
Negative schemas, such as “I am a failure,” “others can’t be trusted,” or “the world is unsafe,” can create destructive patterns in thinking and emotional responses. For example, a person with a “failure” schema might experience heightened anxiety and a lack of self-worth. Similarly, someone with a “mistrust” schema may struggle to form close relationships and face feelings of loneliness and depression.
Schema therapy is typically delivered by therapists who specialize in this approach, often gaining certification from the International Society of Schema Therapy.
Sessions begin by establishing a trusting relationship between the therapist and client. Together, they explore the harmful schemas affecting the person’s current emotional state. The therapist may use a variety of techniques, such as completing a schema questionnaire and engaging in therapeutic activities during sessions and between visits.
One method includes mental imagery, where clients revisit past experiences to reframe their thoughts. Another involves “empty chair” exercises, where clients speak to different parts of themselves, like their child self or the part of them that suppresses emotions.
The goal is to help clients process negative emotions—such as anger, helplessness, and shame—and create strategies for positive behavioral change. This could include reducing procrastination, setting healthier boundaries, and regulating emotions.
Schema therapy is particularly useful for people whose issues do not respond well to CBT. It has proven effective for treating chronic depression, personality disorders, and issues common among incarcerated individuals.
In recent years, schema therapy has also been adapted for children and adolescents, offering a way to help younger people understand and manage complex psychological issues.
Unlike CBT, schema therapy may take several months to a year before significant improvements are seen. This approach is best suited for those who can commit to long-term therapy and prioritize their mental health.
As with all therapeutic approaches, schema therapy requires emotional effort. Support from family and friends can be crucial for making lasting changes.
If you’ve already tried short-term therapies and find that your deep-rooted emotional struggles persist, schema therapy might be worth exploring. It’s also an option if you’ve had some success with CBT but feel there’s still work to be done on deeper issues related to your past.
Learning about different therapeutic methods is the first step in finding the right help for you. The Schema Therapy Institute Australia provides a directory of accredited therapists across the country. Additionally, you can ask your GP for a referral or look for local therapists who offer schema therapy.
By committing to this therapeutic approach, you could take a significant step toward healing from past emotional pain and building a healthier, more balanced life.
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