Part 2 of our series on "Early Maladaptive Schemas" or EMS.
Part 2 of our series on "Early Maladaptive Schemas" or EMS.
Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.
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Last week we discussed Early Maladaptive Schemas (EMS). Early maladaptive schemas are deeply ingrained emotional and cognitive patterns established from childhood that can significantly influence adult behavior and relationships. These schemas are identified in schema therapy, a psychological approach developed by Dr. Jeffrey Young to help individuals understand and change these long-standing patterns. If you didn’t check out that episode go back and listen to it now! For the rest of you, as promised, today I am going to talk about some of the approaches one can take to manage and heal their EMSs.
Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear, and zero judgment.
I want to start by giving some general strategies that work with any of the 18 EMSs before giving one of two examples of specific strategies for each.
Cognitive-Behavioral Therapy (CBT) or Schema Therapy which is a specific type of CBT developed by Jeffrey Young with the sole purpose of addressing these schemas. We have expertise in CBT and Schema Therapy at my practice Kind Mind Psychology and here are some of the general ways these treatments are helpful:
Identify and Address Maladaptive Schemas: Work with a therapist to identify early maladaptive schemas related to EMS and develop strategies to challenge and modify these schemas. Within Schema therapy, we have assessments that identify which early maladaptive schemas are present in the individual and then a treatment plan is developed to address each issue.
Challenge Negative Thoughts: Learn to identify and challenge negative thoughts and beliefs that go along with each of these schemas. It’s very important to note that each of these schemas have associated negative beliefs, thoughts, emotions, and behaviors that go hand in hand with each of them.
Reframe Thinking: Practice reframing thoughts to more balanced and positive interpretations of social interactions and relationships. Reframing thinking over time allows you to modify your perspective and reactions to both internal and external stimuli.
Schema work is long term typically and even if you don’t have a therapist for the entire time you’re on this journey, it can definitely be helpful to engage with a therapist for a period of time to either get you started or help you work through a few sticking points. Not everything can be done with self help only. Across all domains, it's important for treatment to be tailored to the individual's specific schemas, life circumstances, and needs. Techniques such as journaling, mindfulness, and exposure to feared situations in a controlled manner can also be beneficial across the different schema domains. Psychoeducation about schemas and their impact is also a crucial part of therapy, helping individuals understand the origins of their schemas and how they influence current functioning. Collaboration between the therapist and the individual is key to identifying the most effective strategies for addressing maladaptive schemas. With that being said, I’ll give you a few extra ideas to get you started.
Let's delve deeper into specific treatment or coping strategies for each domain of early maladaptive schemas, including examples to illustrate how these strategies can be applied.
1. Disconnection and Rejection
Strategy: Cognitive Restructuring
Example: A person with the "Defectiveness/Shame" schema might identify and challenge their automatic belief that "I am unlovable" by listing evidence of their relationships where they were loved and valued.
Strategy: Emotion Regulation Techniques
Example: Someone with the "Abandonment/Instability" schema might use deep breathing and mindfulness to calm themselves when feeling anxious about their partner's loyalty.
2. Impaired Autonomy and Performance
Strategy: Graduated Task Assignment
Example: An individual with the "Dependence/Incompetence" schema could start taking small, independent decisions, like choosing a restaurant for dinner, and gradually work up to more significant decisions.
Strategy: Reality Testing
Example: A person who feels vulnerable (Vulnerability to Harm or Illness schema) might keep a journal of times they feared the worst, what actually happened, and how they coped, to challenge their overestimations of danger.
3. Impaired Limits
Strategy: Boundary Setting
Example: Someone with the "Entitlement/Grandiosity" schema works with a therapist to recognize and respect others' needs and boundaries, starting with acknowledging one person's perspective each day.
Strategy: Self-Discipline Strategies
Example: An individual struggling with "Insufficient Self-Control/Self-Discipline" might use time management techniques, like setting specific times for work and play, to improve self-regulation.
4. Other-Directedness
Strategy: Balanced Giving and Receiving
Example: A person with the "Self-Sacrifice" schema might schedule regular self-care activities, ensuring they allocate time for their own needs as well as others'.
Strategy: Self-Reflection
Example: Someone with the "Approval-Seeking/Recognition-Seeking" schema could reflect daily on decisions made based on their own values versus those made to please others, aiming to increase the former.
5. Overvigilance and Inhibition
Strategy: Perfectionism Challenge
Example: An individual with the "Unrelenting Standards/Hypercriticalness" schema might deliberately set lower standards for a task and reflect on the outcome, learning to accept "good enough" results.
Strategy: Pleasure and Play
Example: A person with the "Emotional Inhibition" schema engages in non-goal-oriented activities, like painting or dancing, to express emotions freely and reduce self-control in a healthy way.
Across these examples, the key is gradual exposure and practice in real-life situations, reflection on experiences, and the consistent application of new skills. These strategies not only help in coping with maladaptive schemas but also in fundamentally restructuring the way individuals perceive and interact with the world around them. Therapy often involves homework assignments and exercises that encourage individuals to apply these strategies outside of sessions, facilitating lasting change.
Which strategy are you going to try? You can contact me via Instagram @kindmindpsych or via my email at psychologist@quickanddirtytips.com.
The Savvy Psychologist is a Quick and Dirty Tips podcast. It's audio engineered by Steve Riekeberg with script editing by Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christiansen. Our Digital Operations Specialist is Holly Hutchings and Our Marketing and Publicity Associate is Davina Tomlin. Follow Savvy Psychologist on Apple Podcasts, Spotify, or wherever you listen to podcasts. That's all for this episode of Savvy Psychologist. Thanks for listening! I'll see you next week.