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Schema therapy
About Schema therapy:
Schema therapy is a type of psychotherapy that combines elements of cognitive-behavioral therapy, attachment theory, and psychodynamic therapy that focuses on identifying and changing maladaptive patterns of thinking and behavior- which is called schemas. It is structured, collaborative, and goal-oriented, with a focus on developing new, more positive ways of thinking and behaving. Schema therapy is a long-term therapeutic approach, typically requiring a minimum of 20 to 40 sessions.
Origin of schemas:
The approach is based on the idea that individuals develop cognitive and behavioral patterns, called schemas, in response to their early life experiences. These schemas are deeply ingrained and can be difficult to change, and can lead to problems in relationships, work, and other areas of life.
Basic needs:
In Schema Therapy, basic emotional needs are viewed as the foundation of healthy psychological development. When these needs are unmet in childhood, often due to neglect, inconsistency, or excessive control, individuals develop maladaptive schemas. For example,
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not feeling consistently loved or safe (basic need of safety and nurturance) can create a pattern of feeling disconnected, abandoned, or mistrustful of others.
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If a child isn’t encouraged to be independent or develop confidence (basic need for autonomy, competence and identity), they may grow up feeling incompetent or overly dependent.
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Not having clear boundaries or guidance (basic needs of realistic limits and self control) can lead to difficulty controlling impulses or respecting limits.
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Children who must hide their feelings to keep others happy (lack of freedom to express needs and emotions) may become people-pleasers or neglect their own needs.
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And growing up in strict, perfection-focused environments (basic need of play and spontaneity) can make someone overcontrolled, serious, or afraid to make mistakes.
BASIC NEEDS
Safety & Nurturance
if not adequately met
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Autonomy, Competence, Identity
if not adequately met
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Realistic Limits and Self-Control
if not adequately met
Freedom to Express Needs
Opinions and Emotions
if not adequately met
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Play and Spontaneity
if not adequately met
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Schemas are mental blueprints that influence our thoughts and behaviors. They are core beliefs that develop early in life and can be helpful or unhelpful. By addressing and transforming schemas, you can achieve personal growth and improved relationships.
Illustration of schemas:
Schema therapy process:
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Firstly, we will try to identify your core beliefs, negative schemas, and maladaptive coping strategies.
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Then, I will help you to understand the origin and impact of these schemas on your thoughts, feelings, and behaviors.
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Then, we will be working together to develop strategies to overcome the negative schemas and develop more positive coping strategies. This may involve a combination of cognitive and behavioral interventions, such as:
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cognitive restructuring (identifying and changing negative or distorted thought patterns)
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experiential techniques (e.g., role playing- imagery rescripting)
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use of visualization to reframe past negative experiences in a more positive light. You will be guided to imagine a different outcome to the negative experience and rehearse this new scenario repeatedly until it becomes more natural and automatic.),
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behavioral experiments (testing negative beliefs or assumptions by engaging in behaviors that challenge them).
We will also focus on identifying and addressing problematic interpersonal patterns and developing more effective communication and relationship skills.
Schema coping styles:
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Coping styles refer strategies to deal with schemas. These 3 coping styles can perpetuate negative effects of schemas. Schema therapy aims to help individuals recognize and modify their maladaptive coping styles, encouraging the development of healthier and more adaptive coping.
Modes
Modes are moment-to-moment emotional states and coping patterns that we naturally shift between in response to life’s experiences. Unlike schemas, which are deep, enduring patterns of thought, emotion, and belief formed early in life, modes are how these schemas show up in the present like the branches growing from the roots of past experiences. Each mode is a unique combination of activated schemas, emotions, and behaviors.
For example, when an old wound around rejection or failure is touched, we might slip into the Vulnerable Child Mode feeling small, sad, or unworthy, wanting comfort or reassurance. If someone challenges us or sets a limit, the Angry Child Mode might take over, leading to frustration, irritation, or an urge to fight back.
Then there are the harsh inner voices the parent modes or inner critics that replay old messages of criticism, pressure, and shame. They push us too hard and convince us we’re never good enough. Their words often carry the tone of a parent, teacher, or other figure who once held power over us. Even small mistakes can feel like failures, and rest can turn into guilt. These voices mean well in their distorted way trying to keep us safe or successful but they often end up crushing our confidence instead.
At other times, a coping part takes over, trying its best to protect us from pain. It’s as if an inner guardian steps in, doing whatever it can to keep us from feeling too much. These are known as coping modes - the different ways we adapt when old emotional wounds are touched. Some parts learn to surrender, accepting blame or mistreatment because fighting back once felt impossible. One of these modes is compliant surrender- a way of coping where we give in to the demands or criticisms of others to stay safe. Others avoid pain altogether, numbing out, staying busy, or shutting down to keep the feelings at a safe distance. For example, when emotions feel too overwhelming, we might unconsciously retreat into the Detached Protector Mode, numbing ourselves or avoiding connection to stay safe. And then there are parts that overcompensate, becoming controlling, perfectionistic, or defiant to regain a sense of power that was once taken away. For example, the Perfectionistic Overcontroler Mode may push us to work harder, control our environment, or hide any signs of weakness to avoid criticism. Each coping mode begins with good intentions an attempt to survive what once felt unbearable but over time, these same strategies can keep us stuck, cut off from our needs, and distant from the parts of ourselves that long to heal.
HEALTHY ADULT MODES
Healhy Adult
Balanced, rational, and mature aspect of the self that can problem-solve, make decisions, and engage in healthy relationships. Oversees and regulates all other modes
Emotionally Connected Adult
Acknowledges, tolerates, expresses and tolerates pleasant and unpleasant emotions while nurturing inner child needs.
Reality-Oriented & Reflective Adult
Balanced and rational, perceives situations clearly, accepts reality as it is, and approaches challenges through thoughtful analysis, evidence-based judgment, and effective problem-solving
Effective & Functional Adult
Action-oriented self that makes thoughtful decisions, balances impulses, and takes practical steps to support long-term well-being and personal growth.
Happy Child
Joyful, playful, and spontaneous aspect of the self that experiences positive emotions and seeks pleasure.
Authentic Child
In touch with and expresses one’s true feelings, desires, and creativity, experiencing life with genuine engagement, curiosity, and emotional vitality.
Contented Child
Feels safe, loved, and satisfied, experiencing a sense of connection, fulfillment, and emotional well-being when core needs are met.
HEALTHY CHILD MODES
Indulgent Parent
Offers excessive leniency, approval, or rewards, prioritizing immediate comfort or pleasure over boundaries, discipline, or long-term well-being.
Indulgent Parent
Offers excessive leniency, approval, or rewards, prioritizing immediate comfort or pleasure over boundaries, discipline, or long-term well-being.
Naive Parent
Adopts a simplistic, unquestioning, or overly trusting stance, offering guidance or rules without critical thought, often reflecting an undeveloped or unreflective approach to responsibility and care.
INNER CRITICS
Unrealistically high standards, feeling of inadequacy or failure when those standards are not met.
Demanding Critic
Punitive critic
Harsh self-criticism, shame, self-hatred, self-punishment for perceived flaws or mistakes; feeling unworthy of love.
Guilt inducing Critic
Shames or blames the self for mistakes, instilling guilt and obligation to meet others’ expectations or avoid disapproval.
Invalidating Critic
Harsh inner voice that dismisses or devalues one’s feelings and needs, promoting self-doubt, and emotional suppression.
Sometimes, instead of withdrawing or collapsing into sadness, the mind tries to protect itself through strength and anger. The Angry Protector Mode can be activated when vulnerability feels too threatening when showing sadness, fear, or need seems unsafe. In this state, anger becomes a shield, helping us feel powerful or in control when we actually feel hurt underneath. In a more extreme form, this defense can turn outward in the Bully and Attack Mode, where we might put others down, criticize, or dominate to avoid feeling small or exposed. Both modes are protective reactions ways of keeping emotional pain at a distance by turning it into anger or control.
Each of these modes has its own logic each one developed to protect us in some way. But what helped us survive emotionally as children often limits us as adults. The goal in Schema Therapy is to start recognizing these modes in real time, understanding what need they are trying to meet, and gradually allowing our Healthy Adult Mode to take the lead the part of us that can soothe, think clearly, and respond with balance and compassion rather than old patterns.
VULNERABLE CHILD MODES
Feels deeply embarrassed, unworthy, or exposed in the present, experiencing intense shame, self-criticism, and emotional pain when core needs for respect, dignity, and acceptance are unmet.
Terrified Child
Feels intense fear, panic, or helplessness in the present, experiencing overwhelming anxiety and a sense of danger when safety, protection, or emotional security is threatened.
Abused Child
Fear and mistrust; shame, sense of being harmed, exploited, or degraded; belief that the world is dangerous
Abandoned Child
Intense fear of being left alone or unloved, clingy or desperate behavior, feelings of emptiness and insecurity, sense of rejection, and emotional deprivation
Lonely Child
Deep sense of isolation, and loneliness, yearning for connection, sadness and withdrawal when needs for closeness are unmet; Feeling unseen, or emotionally neglected
Rejected Child
Feels unwanted, unworthy, or unlovable experiencing shame, hurt, and emotional pain when core needs for acceptance, validation, and belonging are unmet.
Humiliated/ Shamed Child
Desperate Child
Feels desperate because of the intensity of the pain of basic needs not being met. The pain is experienced as unbearable and there is little or no expectation that those needs can be met or that the pain will end.
Dependent Child
Helplessness and an over-reliance on others for guidance and support; sense of vulnerability and inadequacy
ANGRY UNSOCIALIZED CHILD MODES
Angry Child
Emotional state marked by irritation, frustration, or resentment when needs are unmet, expressing anger in a raw, childlike way.
Defiant Child
Enraged Child
Reacts with anger and resistance when autonomy is restricted or one is told what to do, often expressing defiance through statements like, “I don’t want to, and you can’t make me!”
Overwhelming fury and aggression in response to perceived injustice or unmet needs; may lash out impulsively or intensely.
Impulsive Child
Acts on immediate desires without self-control or regard for consequences, driven by urges and impatience, often expressing itself as, “I want it and I want it now!”
Undisciplined Child
Difficulty with self-control and persistence; avoidance of responsibility and pursuit of immediate gratification.
Spoiled/Entitled Child
Expects to get what it wants without effort or consideration for others, resisting self-control and prioritizing personal desires over the needs and feelings of those around them.
COPING MODES
AVOIDANT
Detached protector
Emotional numbing and withdrawal to avoid pain or vulnerability- "shutting down"
Spaced out Protector
Avoidant protector
Evading uncomfortable situations, challenges, people, or feelings to avoid discomfort, fear, hurt or anxiety
Detached self-soother
Using distractions or self-soothing behaviors (e.g., substance use, overeating) to escape emotional distress
Deceptive Protector
Copes with distress by shutting down, feeling numb, foggy, or unreal, and disconnecting from overwhelming emotions.
Avoids full honesty, using lies or half-truths to protect against blame, shame, or criticism.
COPING MODES
Surrender
Compliant Surrenderer
Passively submitting to others' demands (pleasing people) to avoid conflict, even at the cost of one's own needs and desires
Approval Seeker/ People Pleaser
Excessive focus on gaining acceptance and validation from others, suppressing personal needs and authenticity to avoid rejection or disapproval.
Hopeless/ Pessimistic surrenderer
Giving in to negative beliefs and expecting disappointment. Withdrawing, feeling powerless, “surrendering” to schemas like Defectiveness or Failure.
Free agent (Passive)
Avoids commitment and lacks clear direction, preferring freedom and flexibility over stability, reflecting an underlying uncertainty or helplessness about what one truly wants.
Self-Sacrificer/ Rescuer
Prioritizes others’ needs over its own, often going out of its way to help or protect those perceived as vulnerable, while neglecting personal well-being.
Self-pity/ Victim
Feels helpless and perceives itself as a victim of circumstances or others, responding with self-pity and passively awaiting rescue while often resisting help or suggestions.
COPING MODES
Overcompensatory
Social Overcompensator
Presents a cheerful, friendly, or happy façade to others, hiding genuine feelings and minimizing problems, often to gain approval or avoid showing vulnerability.
Overoptimistic
Excessively positive to avoid acknowledging problems or negative emotions.
Strong & Independent Overcompensator
Overly self-reliant and emotionally detached stance that avoids vulnerability or dependence on others, driven by fear of rejection, control, or disappointment.
Comic Protector
Uses humor, jokes, or laughter to avoid or deflect from sensitive emotions, uncomfortable topics, or feelings that arise in conversation.
Detached Self-Stimulator
Seeks excitement and stimulation through risky or thrilling activities such as gambling, extreme sports, or promiscuous behavior as a way to distract from or mask underlying emptiness.
COPING MODES
Attachment-seeking Overcompensators
Attention and Admiration Seeker
Craves validation and recognition, using dramatic, exaggerated, or attention-grabbing behavior including charm or seductiveness to gain approval and admiration from others.
Hypervigilant Clinger
Becomes anxious and desperate at the thought of separation, clinging to others or trying to prolong contact to avoid feelings of abandonment and loss.
Care-seeking Overcompensator
Uses helplessness, or illness to elicit care and attention from others, appearing needy while subtly pressuring or manipulating others to provide support or protection.
COPING MODES
Overcompensatory- Overcontrollers
Perfectionistic Overcontroller
Strives for flawlessness and high achievement to gain a sense of control, safety, and approval, often using perfectionism to avoid criticism, failure, or misfortune.
Overconfident Overcontroller
Acts as if omnipotent, believing it can achieve anything through sheer willpower, projecting strength and determination while masking vulnerability or dependency.
Suspicious Overcontroller
Hypervigilant, suspicious and distrustful of others, often believing that people are out to harm, deceive, or exploit them
Predator
Bully & Attack
Aggressively intimidates or dominates others to protect themselves from feeling vulnerable or weak
Using complaining or blaming others as a way of distancing oneself from their core emotional pain
Complaining/ Blaming Protector
Endures suffering and self-denial to gain a sense of worth or moral superiority, often prioritizing others’ needs while neglecting its own and feeling unappreciated or victimized in the process.
Martyr
Self-Aggrandizer
Seeks to feel superior, important, or entitled, often by boasting, demanding admiration, or dismissing others as inferior to boost their own self-esteem
COPING MODES
Externalizing overcompensators
Seeks control by issuing orders and using criticism or belittling remarks to dominate others and enforce compliance.
Scolding Overcontroller
Angry Protector
Using anger, hostility, or withdrawal to avoid feeling underlying pain, shame, fear, or unmet needs.
Rebel
Conning & Manipulation
Prides itself on defiance and nonconformity, masking underlying frustration or unmet needs for autonomy.
Deceives, exploits, tricks or manipulates others to achieve their own goals and avoid feeling powerless or inferior
Cold, calculated behavior intended to dominate, harm, or exploit others for personal gain, feelings of superiority and control, with little regard for others feelings.
REPETITIVE UNPRODUCTIVE THINKING MODES
Pessimistic/ Depressive Ruminator
Obsessively dwells on defeat, failure, and hopelessness, focusing on perceived flaws, rejection, or inadequacy, which deepens sadness and reinforces negative self-beliefs.
Worrying Overcontroller
Obsessively anticipates problems and doubts its ability to cope, using constant worrying to feel prepared while fueling chronic anxiety.
Overanalyzer
Obsessively rethinks past actions and motives, briefly easing self-doubt but perpetuating ongoing rumination.
Escapes into grandiose fantasies of love, success, or fame, using daydreaming to soothe unmet needs without taking real-world action.
Overcompensatory Daydreamer
Angry Ruminator
Repeatedly dwells on perceived mistreatment, injustice, or betrayal, rehearsing anger and speculating about others’ motives without directly expressing it.
Vengeful Ruminator
Repeatedly dwells on revenge, rehearsing fantasies of retaliation against those perceived as having caused harm, which reinforces distress and perpetuates psychological difficulties.
Flagellating Overcontroller
Harshly attacks and shames itself, redirecting anger inward as a cruel form of self-motivation, often repeating harmful ruminations rather than expressing anger toward those who caused the original hurt.
Reference, modes and descriptions from: Edwards, D. J. A. (2022). Using Schema Modes for Case Conceptualization in Schema Therapy: An Applied Clinical Approach. Frontiers in Psychology, 12, Article 763670. https://doi.org/10.3389/fpsyg.2021.763670