Schema-Informed CBT is a powerful blend of two evidence based models of therapy: Schema Therapy and Cognitive Behavioral Therapy (CBT). While traditional CBT focuses on changing negative thought patterns and behaviours, Schema-Informed CBT goes a step further by addressing the deep-rooted, often unconscious beliefs (schemas) that influence these thoughts and behaviours.
Schemas are like mental blueprints formed from early life experiences. They shape how we see ourselves, others, and the world. When our emotional needs were not met growing up, these schemas become maladaptive, fixed and rigid leading to patterns of thinking and behaving that hinder our emotional well-being. We can end up sabotaging even the healthiest of relationships, we may project our insecurities onto others and generally feel very low about ourselves. Schema-informed CBT aims to identify and modify these deeply ingrained schemas, promoting long-lasting change and healing.
What to Expect in Sessions
When you embark on a journey with Schema-Informed CBT, here’s what you can expect in our sessions together:
1. Initial Assessment and Exploration
Comprehensive Evaluation: We’ll start with a thorough assessment to understand your background, experiences, and current challenges. This helps us identify the schemas influencing your thoughts and behaviours.
Collaborative Goal Setting: Together, we’ll set specific, achievable goals for therapy, ensuring our work aligns with your personal aspirations.
2. Identifying and Understanding Schemas
Uncovering Core Beliefs: Through guided discussions and exercises, we’ll identify the core schemas that underlie your difficulties. These might include themes like abandonment, mistrust, defectiveness or self-sacrifice.
Linking Schemas to Present Issues: We’ll explore how these schemas manifest in your daily life, affecting your relationships, work, and self-perception.
3. Challenging and Modifying Schemas
Cognitive Restructuring: Using CBT techniques, we’ll challenge and reframe negative thoughts linked to your schemas. This involves examining evidence, testing assumptions, and developing healthier thinking patterns.
Behavioural Experiments: We’ll design and carry out experiments to test new ways of thinking and behaving. This practical approach helps reinforce positive changes and builds confidence.
4. Emotional and Experiential Techniques
Imagery Rescripting:Â This technique allows you to reprocess painful memories associated with your schemas, providing a new, healing perspective.
Role-Playing and Chair Work:Â Engaging in role-playing exercises helps you practice new responses and interactions, fostering emotional growth and resilience.
5. Building Healthy Coping Mechanisms
Developing Skills: We’ll work on building skills to manage stress, regulate emotions, and improve interpersonal relationships.
Empowerment and Autonomy: By the end of therapy, you’ll have a toolkit of strategies to maintain your progress and handle future challenges independently.
The Results You Can Achieve
Schema-informed CBT offers profound and lasting benefits. Here’s what you might experience as a result of our work together:
1. Improved Emotional Well-Being
Reduced symptoms of anxiety, depression, and other emotional difficulties.
Enhanced ability to manage stress and navigate life’s challenges with greater ease.
2. Healthier Relationships
Improved communication and conflict resolution skills.
Greater capacity for intimacy and trust in personal relationships.
3. Increased Self-Awareness and Self-Esteem
A deeper understanding of yourself and your emotional needs.
Enhanced self-worth and confidence in your abilities.
4. Long-Lasting Change
Sustainable improvements in thought patterns and behaviours.
A solid foundation for continued personal growth and resilience.
Embarking on Schema-informed CBT is a courageous step towards deeper healing and personal transformation. It is a powerful journey towards healing from relational trauma and building better relationships with yourself and others around you.
Ioana Rotaru is a London-based Schema Informed CBT and EMDR therapist specialising in working with people with histories of relational trauma who now want to improve their relationship with themselves and others. If you would like to explore addressing any of the issues in this article, please get in touch with Ioana at info@ioanarotaru.com for a free 15-minute consultation about how therapy might help.
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