The Modality Manual / Schema Therapy
Schema Therapy explores patterns of thinking, feeling, and behaving that develop in childhood and continue into adulthood. These patterns build a deeply ingrained belief or schema that shapes how we view ourselves, others and the world around us.
The goal of Schema Therapy is to identify and challenge these unhelpful patterns and replace them with healthier patterns. It involves a combination of cognitive, behavioural and experiential techniques (think imaginal exposure, role-playing, and mindfulness exercises).
The Origins of Schema Therapy and How it Works
Schema therapy was developed in the 1980s by Dr. Jeffery E. Young to help people with complex and chronic mental health issues like personality disorders and chronic depression.
Schema therapy draws on techniques from Cognitive behavioral therapy (CBT) and Psychodynamic therapy to identify and challenge negative thought patterns. However Schema therapy goes deeper in terms of understanding where these patterns stem from. E.g. Someone with a “defective” schema may feel unworthy of love and affection due to criticism from a parent.
Schema therapy helps people process their childhood experiences and learn to manage strong emotions and communicate their needs effectively.
The Core Concepts of Schema Therapy
1. Core emotional needs:
We all have them…
They look like this:
a) secure attachment
b) sense of identity and mastery
c) ability to safely express emotions
d) impulse control and limit setting
e) spontaneity and play
Generally speaking, caregivers try their best to meet our needs. However, when our needs aren’t met, we develop a biased framework of who we are and how the world works. This is where unhelpful frameworks are built.
Ps. The framework is actually super adaptive and protective when we are still living in the environment in which they formed. It’s often when we move out of this context where we can see that these beliefs (schemas) don’t serve us anymore.
2. Schemas:
These are deeply ingrained beliefs and assumptions about ourself and the world that develop in childhood. E.g., a child who grew up with an emotionally distant parent may develop a schema of “emotional deprivation”, leading them to anticipate unfulfilled needs. This can impact on future relationships as they often struggle with intimacy as adults.
3. Schema modes:
These are temporary mood states that reflect different aspects of our personality, and are often triggered by stressful situations.
These are broken down into 2 types:
a) Child modes: E.g., someone with an “angry child” mode may respond to stress with explosive anger.
b) Parent modes: E.g., someone with a “punitive parent” mode may become critical and judgmental of themselves and others
4. Wise mind:
This is the part of us that connects our rational thinking and emotional experiences. It’s a state in which we can make decisions based on your logical thoughts and emotional needs.
5. Coping styles:
The strategies that we use to deal with difficult emotions and situations – they can be helpful or unhelpful.
Helpful coping styles look like: problem-solving and emotional regulation skills. They are effective at managing stress and navigating challenging situations. Unhelpful coping styles look like: avoidance and substance use. They can work in the short term, but lead to further problems later on.
Identifying and Challenging Unhelpful Schemas in Therapy
Here’s a breakdown of how you can work with your therapist to identify and challenge your schemas:
- Identify your schemas: By exploring your early life experiences and how they have shaped your beliefs. E.g., a child raised by a parent who prioritised work over spending time with them, may develop an “abandonment” schema. This can lead someone to feel like they are always going to be rejected and eventually abandoned by others.
- Challenge the unhelpful schema: By questioning the evidence for the schema you can explore alternative interpretations of your experiences. E.g., your therapist may ask you to think of times when people have shown care and supported you through tough times. This can help change how you see yourself and relate to others.
- Develop coping strategies: By practicing mindfulness, developing new communication skills, or engaging in exposure therapy, you can learn to challenge old narratives and build resilience.
Using Schema Therapy to Address Complex and Chronic Mental Health Issues
PSA: Schema therapy is particularly effective for people with long-standing emotional and interpersonal difficulties.
Here’s how:
1. Get to know your schemas:
Many people with complex mental health issues have deeply ingrained patterns of being that impact their sense of self and relationships with others. Schema therapy can help you identify and challenge these schemas, leading to a more positive sense of self and improved relationships.
E.g. Someone with borderline personality disorder may have an “abandonment” schema, causing them to fear rejection and push others away. Schema therapy helps people recognise when their schema is activated, giving them the chance to respond differently to manage it. This can lead to more stable and fulfilling relationships.
2. Integrate emotional and cognitive processing:
By combining these processes, people understand the connection between their thoughts, feelings and behaviours. This can be particularly helpful for those with chronic depression, who may struggle to identify and express their emotions.
E.g. Someone with chronic depression may have an “emotional deprivation” schema, and believe that their emotions are not valid or important. Schema therapy helps people identify and express their emotions in a safe space, leading to greater emotional regulation and improved mood.
3. Develop New Coping Skills
Schema therapy helps you develop new ways of coping that support your mental health. This may involve practicing mindfulness, developing healthy communication skills, or engaging in exposure therapy to confront fears and build resilience.
E.g. Someone with post-traumatic stress disorder (PTSD) may have a “danger” schema, and avoid situations or experiences that trigger their trauma. Through schema therapy, they can learn new coping skills to manage their symptoms and build self-confidence over time.
How Schema Therapy Differs from Other Forms of Therapy
First up, all therapies have their place and work to support us in different ways. What matters most is that you connect with the therapy.
Here’s some niche things that schema can offer you:
- Focus on early experiences: Schema therapy differs from therapies like CBT by emphasising the origin of our schemas, instead of solely looking at present concerns.
- Experiential techniques: Schema therapy uses guided imagery and role-playing to help you visualise past events. From here you can challenge negative beliefs and behaviours by “rewriting” the script.
- Longer-term treatment: Schema explores deep-seated beliefs and patterns, and this takes time. Whereas other short term approaches like solution-focussed therapy primarily looks at identifying solutions to current problems.
The Role of the Therapist in Schema Therapy
Schema therapists are mental health professionals who provide a safe space for you to explore and challenge unhelpful schemas. They help identify underlying patterns of behaviour and help you develop new coping strategies and ways of relating to others.
Here’re some specific roles of a schema therapist:
- Identify unhelpful schemas: You and your therapist explore problematic schemas and understand where they came from.
- Challenge negative beliefs: Your therapist helps you challenge the unhelpful beliefs that are connected to your schemas. They may use techniques like cognitive restructuring or experimental exercises to help you reframe your beliefs in a more positive light.
- Limited reparenting: A fancy term meaning that your therapist will offer the emotional support that you missed out on in childhood while you process challenging emotions and experiences linked to your schemas.
- Promote behaviour change: You develop new coping strategies and behaviours that support your mental health and well-being. They may assign some homework or role-playing exercises to help you practice new behaviours in real-life situations.
Here at The Indigo Project, we have an incredible team of online therapists who employ Schema to help you get the best out of life. Get matched to a therapist on your wavelength now but clicking through below.
Frequently Asked Questions
Who is The Indigo Project?
We are a progressive online counselling practice, providing telehealth services in Australia. Our passionate and experienced local team includes psychologists, psychotherapists & counsellors, coaches and therapists that are trained to deliver online therapy to you in a safe and convenient way.
Whether you are looking for short or long term support through a challenging time, or looking to discover your potential, we want you to feel comfortable on every step of the journey.
Read more about Our Story
Telehealth: About Therapy and Online Counselling
What can I expect from therapy? What is therapy like?
Every therapist is different and their therapeutic style and personalities are all unique. However, all of our Indigo practitioners will hold a compassionate and non-judgmental space for you, where you are free to be who you are. Your therapist is there to listen to you, guide you, and help you overcome life’s challenges.
Generally, you’ll spend the first session getting to know each other, talking about your history and what it is you’d like to work through. From your second session onwards, you’ll get to go deeper, peeling back the layers and all the while learning practical strategies to help you transform and grow.
At Indigo we encourage our clients to have at least 10-20 sessions, because we believe that therapy is a long-term journey of commitment, growth and investment in yourself. After seeing your therapist for a while, you may continue to book occasional check-in sessions as you feel more confident doing life with the knowledge and tools you have gained.
Who is online therapy for?
Everyone is welcome to attend online counselling or therapy with one of our practitioners at The Indigo Project.
Online counselling or therapy via Zoom is an accessible, safe and convenient option for those who are unable to attend face-to-face appointments, or simply prefer to meet online. Whether it be a busy schedule due to work and family, health-related reasons or distance, online counselling can help you.
What issues are suited for online therapy?
Our team of trained clinical psychologists, psychologists, psychotherapists and counsellors attend to a range of common mental health issues such as depression, anxiety, stress, grief and loss, life transitions, relationship issues and more.
A number of practitioners also specialise in areas such as sexuality, gender and identity, addiction, sports and performance, personality disorders and therapy for children and adolescents.
Several therapists also provide services in marriage counselling and couples therapy.
Finding the best psychologist or counsellor for me - where do I start?
We highly encourage you to view our practitioners and use the filtering options to find a psychologist or counsellor who can help you with the issues you are seeking help for.
Meet our therapists and what they can help you with here.
If you need help, our Therapy Matchmakers team will be able to match you with a practitioner. Give us a call on (02) 9212 5469 or email us at [email protected] so we can support you on your journey.
What if I can’t see the therapist I had in mind?
Our therapists typically have capacity to see several new clients each month. However these openings can get filled up fast from those who have been on a waitlist. If there is someone that you particularly want to see but is currently unavailable, we can place you on a waitlist until there is an opening.
If you prefer to attend an online counselling session sooner, our Therapy Matchmakers can help you find an alternative practitioner based on your needs and what you are looking to achieve in therapy.
Meeting a therapist for the first time can feel like a first date. If you don’t connect with your therapist on your first or second session, we’ll pair you with a new practitioner and your next session will be on the house* as part of our Perfect Match Promise.
*Terms and conditions apply.
Can I make an appointment for my child or dependent?
If you are the parent or legal guardian of a minor, you will need to make an appointment online or via the phone.
We have many psychologists, psychotherapists & counsellors who have experience dealing with children and adolescents in therapy. See who can help here.
Someone I know needs counselling. Can I book an appointment for them?
Those who require online counselling or therapy will have to make an appointment directly with The Indigo Project via our online booking form or on the phone. We do not accept bookings on behalf of an individual or couple from a third party unless as part of an insurance plan, support scheme or similar arrangement.
We want marriage or couples counselling. Can we see a couples counsellor together?
Couples are welcome to attend online therapy sessions together with one of our couples therapists.
Do I need to do anything before my first session?
We recommend setting up for your online therapy session 5-10 minutes before it commences. Make sure your computer or phone microphone and video is working, and that you are comfortable and ready to sit through your session uninterrupted.
There’s zero pressure to prepare anything for your first session but if you find it helpful, you can jot down some points about specific things you’d like to work on or discuss with your therapist.
Are my therapy sessions confidential?
Everything you discuss with your therapist here at Indigo is absolutely confidential, and will not be shared unless you or someone else is at risk of serious harm.
How do I pay for my online therapy session?
For first time clients, payment is made via debit or credit card at the time of booking. For returning clients, there are a number of payment methods available such as authorised direct debit or online via the payments link on your invoice.
Who to contact if you are in crisis
The Indigo Project is not a crisis service.
- If you are in a crisis, if you are experiencing suicidal or homicidal thoughts, or somebody else is in danger, DO NOT use this service.
- Call 000 or use these contacts for immediate crisis support 24 hours a day, 7 days a week:
Lifeline 13 11 14 - A crisis support and suicide prevention service for all Australians.
Mental Health Line 1800 011 511 - The Mental Health Line offers professional help and advice for everyone. Operates 24 hours a day, 7 days a week.
Beyond Blue 1300 22 4636 - Beyond Blue provide support to address issues related to depression, suicide, anxiety disorders and other related mental illnesses.
Suicide Call Back Service 1300 659 467 - A free service for people who are suicidal, caring for someone who is suicidal, bereaved by suicide or are health professionals supporting people affected by suicide.
Kids Helpline 1800 55 1800 - A counselling service specifically for young people aged between 5 and 25.
Parentline 1300 1300 52 - Parent Line is a free telephone counselling and support service for parents and carers with children aged 0 to 18 who live in NSW.
What else does The Indigo Project do?
Our courses, workshops and events are designed to transform the way you think, feel and live.
Not ready to commit to therapy? Indigo founder Mary Hoang has created Get Your Sh*t Together, a self-directed digital course for those who want to develop greater self-awareness, tackle stress and anxiety, and learn practical skills to help heal, grow and thrive in life.
Mary has also written a book Darkness is Golden: A Guide to Personal Transformation and Dealing with Life's Messiness that combines her experience in the therapy room with unique audio experiences framed by her research in music psychology.
Available for free download are a number of toolkits to help you combat your depression, deal with your anxiety or transform your relationships.
Although an online counselling practice, The Indigo Project believes in the power of community, and we often host events throughout the year. Keep an eye out for events such as Listen Up, a contemporary digital sound bath some describe as a “soundtracked therapy session”.
We are also available for corporate events, workshops and related projects. Please contact us at [email protected] if you’d like to know more.