Thought Restructuring Module

The beliefs we have about ourselves are very important. They can influence things such as kind of friends we make, careers we work towards, and personality. In this module we will try to identify your schemas (habitual patterns of thinking).

There are certain thought patterns that could make you vulnerable to depression, anxiety, and anger. Depressive schemas reveal concern about failure, loss, and rejection.. Anxiety schemas reveal concern about threats, injuries and hurt feelings. Anger schemas reveal concerns about inferiority and humiliation.

The goals in this module: 1) Identifying the core beliefs that might make you vulnerable to depression and anxiety 2) Changing these core beliefs

Let start with some tests:

Schema We have found that schemas (thought patterns) affect how we view things. This affects how we deal with certain situations.

The thing about schemas, they let us acknowledge or pay attention to some things more than others. If you have a schema of failure, a thought pattern that focuses on failure, you would focus on failures far more than your accomplishments. At work, if you focus on the problems or failures, and disregard your accomplishments, you will not be happy. Also, you would begin to think that other people think less of you because of them, which isn’t always the case. They way you remember events would also be affected. The more you go over certain events, the stronger your memory of them. (Like when you want to memorize a speech. It works the same way. The more you go over a negative event, the stronger your memory of it.)

Example Therapist: So you mentioned this week was tough. Can you tell me what happened? Robert: The program coordinator messed up. She assigned us a few extra clients, each..The same thing happened before. The clients who came in had to wait for us to fix it. Some of them were impatient. Therapist: It must have been frustrating for you all. Robert: Frustrating and embarrassing as Hell. Our clients expect things to be perfect, and this happens.

Example Continued Therapist: So, how did you handle it? Robert: I had to get a couple people who weren’t on call. While they were coming, I spoke to the clients and told them about our referrals and upcoming programs. Therapist: When backup came it must have been a relief. Robert: You have to idea..But they could only do half a day. I had to find a couple for the other half.

Example Continued Therapist: And did you? Robert: Yeah Therapist: You really stepped up today. Robert: Yeah, but the clients will remember how we messed up. They might want to go somewhere else.

Example Continued Therapist: I’m not so sure. The clients will remember you were informative and worked well to get things back on track. Also your boss will see that you are good at problem solving. Even though it was a rough start, it shows how important you are to the company. It’s a good accomplishment. Robert: Yeah I guess so.

Identifying Schema Avoidance (How we avoid facing our schemas) Another process that creates problems is “schema avoidance”, which means that you try to avoid facing any issues that tap into your schemas. Let’s say that you have a schema about being a failure, your view is that deep down, and you might really be incompetent. One way you might avoid testing out this schema is to never take on challenging tasks or to quit early on tasks. Or let’s say you have a schema about being unlovable or unattractive. How do you avoid facing the schema? You might avoid socializing with people you think will not accept you. You might avoid dating. You might avoid calling friends because you already assume that people think you have nothing to offer. Another example is a schema of abandonment. You could avoid this schema by not allowing yourself to get close to anyone, or you could reject someone early in the relationship so they cannot reject you.

Another way people avoid their schemas (whatever those schemas are) is by emotional escape through drugs, alcohol, emotional eating, or even acting out sexually. Even though these behaviors “hide” the underlying fears for a while, the bad feelings come back again, because you are not really examining and challenging your underlying schemas. Ironically, these addictive behaviors feed into your negative schemas, making you feel even worse about yourself.

Example Nina is 42 year old lady. She seems concerned about her age. She thinks that she is not as pretty as she was 10 years ago.

“I am losing my looks. I am starting to look old, and if it keeps going like this, I will be so unattractive. I checked myself in front of the mirror, and noticed some lines in my skin eyes. My hair does not shine the way it used to. There has to be something I can do. I spent a lot of time putting on make up in the mornings. I saw a plastic surgeon last week about getting injections in my lips and skin. Maybe I can get even a face –lift. There are lots of young women around, plenty of competition.

To keep feeling young, I have to be willing to do what it takes to get the younger, good looking men. I have to be willing to do things other women won’t do...