Schema Informed CBT
Some patterns don't shift, however much you understand them. You might keep choosing unavailable partners, feel never quite good enough, or put everyone else first and resent it later.
Schema-informed CBT combines the structure and practical tools of cognitive behavioural therapy with a deeper understanding of where these patterns began. As a BABCP-accredited therapist, I offer schema-informed CBT in Finchley Central, North London, and online across the UK and worldwide.
What is Schema Informed CBT?
At its core, this is cognitive behavioural therapy (CBT). We work collaboratively on the thoughts, feelings and behaviours that keep you stuck, and you leave sessions with practical strategies to use in daily life.
What makes it schema-informed is how we understand your difficulties. I draw on schema therapy, developed by Dr Jeffrey Young, to explore how long-standing patterns formed earlier in life and why they still feel so powerful today. This adds depth to CBT when problems are rooted in early experiences and relationships.
What are schemas?
Schemas are deep beliefs and emotional patterns about ourselves, others and the world. They usually form when core childhood needs, such as safety, connection, autonomy and acceptance, were not consistently met.
Schemas made sense at the time they formed. As adults, though, they can keep us stuck. Common examples include:
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Abandonment: the expectation that people you love will leave
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Defectiveness/shame: a sense of being fundamentally flawed or unlovable
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Subjugation: suppressing your needs to avoid conflict or rejection
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Self-sacrifice: focusing on others' needs at the expense of your own
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Emotional deprivation: feeling that your emotional needs will never be met
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Unrelenting standards: a constant pressure to do more and do better
There are 18 schemas in Young's model. Most people have a few that shape their lives most strongly. Identifying yours gives us a clear map for the CBT work.
How schema-informed CBT differs from standard CBT
Standard CBT focuses mainly on present-day thoughts and behaviours. Schema-informed CBT keeps that practical focus and adds:
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A look at the roots. We explore where your patterns came from, not only how they show up now.
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Work at an emotional level. Alongside CBT techniques, we use experiential methods so change is felt, not only understood.
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A focus on core needs. We identify which needs went unmet and how you can begin meeting them now.
“In the depth of winter, I finally learned that within me there lay an invincible summer.”
— Albert Camus
The experiential work I offer
Insight alone doesn't always change how something feels. To reach the emotional layer of a schema, I use two experiential approaches:
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Guided imagery. We gently revisit the feelings and memories linked to a schema and work with them in imagery, so old experiences can be met with the care and protection that was missing.
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Parts work based on Internal Family Systems (IFS). We get to know the different parts of you involved in a pattern, such as the inner critic, the people-pleaser or a younger, hurt part, and understand what each one needs.
Both are offered at your pace and only when you feel ready.
What can schema-informed CBT help with?
Schema-informed CBT can help with:
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Long-standing patterns that keep repeating
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Relationship difficulties and repeated painful choices in love
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Chronic low self-worth and shame
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People-pleasing and losing yourself in relationships
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Perfectionism and burnout
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Anxiety or depression with roots in early experiences
What happens in sessions?
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Assessment. We explore your history, current difficulties and the schemas most active for you. Questionnaires may be used.
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Formulation. Together we build a clear picture of how your patterns formed and what keeps them going today.
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CBT strategies. We work on thoughts and behaviours using practical CBT tools, with tasks to practise between sessions.
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Experiential work. Where helpful, we use guided imagery and parts work to shift the emotional core of a pattern.
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Building new patterns. We practise new ways of responding in relationships and daily life.
Sessions last 50 minutes and take place in person in Finchley Central or online.
Is schema-informed CBT right for me?
This approach may suit you if you've tried CBT or other therapy before and understood your patterns but still struggle to change them, or if your difficulties feel long-standing and closely linked to relationships.
I'll discuss with you whether schema-informed CBT, a more standard CBT approach, or integration with IFS or EMDR would suit you best.
What the research says
CBT is recommended by NICE for a wide range of difficulties, including depression and anxiety disorders. Schema therapy has been studied in randomised controlled trials, with encouraging results for long-standing and personality-related difficulties. Read more here.
About me
I'm Ioana Rotaru, a BABCP-accredited integrative psychotherapist and relationship practitioner with over 10 years of experience. My BABCP accreditation means I meet the British Association for Behavioural and Cognitive Psychotherapies' standards for CBT practice. I have trained in schema therapy and in IFS with IFS UK, Level 1.
Frequently asked questions about schema-informed CBT
Is schema-informed CBT the same as schema therapy? Not quite. Schema therapy is a distinct, usually longer-term model. Schema-informed CBT is CBT at its core, using schema therapy's understanding of schemas and early needs to guide the work.
What is the difference between schema-informed CBT and standard CBT? Standard CBT focuses mainly on current thoughts and behaviours. Schema-informed CBT also explores the early roots of your patterns and uses experiential work, such as guided imagery and parts work, to create change at an emotional level.
How long does schema-informed CBT take? It varies. Focused work may take a few months; deeper, long-standing patterns often benefit from longer.
Can it be done online? Yes. Schema-informed CBT, including guided imagery and parts work, can be delivered effectively online.
How do I know which schemas I have? We identify them together during assessment, using conversation, your history and, where helpful, validated questionnaires.
Can schema-informed CBT help with relationships? Yes. Many schemas, such as abandonment, emotional deprivation and subjugation, show up most strongly in close relationships, so this is a common focus.
Book a schema-informed CBT session
If you're ready to understand and change long-standing patterns, I offer a free 15-minute consultation. Sessions are from £90 and available in Finchley Central, London, or online.
