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Inflexible
Patterns of maladaptive coping behaviors in relationships are inflexible
because they were formed during early childhood experiences and continue
to be reinforced in adult life (Levenson, 1995; Sullivan, 1955/2003). They
tend to be inflexible and pervasive regardless of negative consequences and
also tend to create a self-fulfilling prophecy. They aren’t altered by negative
outcomes because they are effective, temporarily, at allaying anxiety and
pain through negative reinforcement.
Based on Pathogenic Beliefs
Jeffrey Young (1999) defines schemas as deeply held cognitive
structures and core beliefs about oneself and others, including particular
themes and expectations about interpersonal relationships. Schemas are
deeply ingrained because they aid in understanding and organizing one’s
world and one’s relationships. They create a sense of predictability and
safety. Further, it has been said “early maladaptive schemas are…at the core
of personality pathology and psychological distress, in particular
personality disorders and chronic interpersonal difficulties” (Nordahl,
Holthe, & Haugum, 2005, p. 142).
People’s pathogenic beliefs and expectations in relationships compel
them to continue to use the same schema-avoidant strategies (E. Cohen,
2002; Flasher, 2000; Levenson, 2010; Safran & Segal, 1996). For example,
people with an abandonment and instability schema have an expectation
that they will ultimately be abandoned in relationships. This bias leads to
distortions and selective attention toward environmental cues of perceived
abandonment. When an individual’s schema gets triggered, it elicits
particular thoughts, feelings, sensations, and behaviors that are connected to
the schema. (In this book, we’ll use the term “schema coping behaviors”
(SCBs) to refer to problematic reactions that occur when schemas are
activated.) People may defend against abandonment schemas through
excessive autonomy, disconnecting, clinging, or withdrawing. These coping
behaviors are attempts to escape from or suppress the emotional pain
connected to the schema. Schemas and attempts to avoid the pain connected
to them drive patterns of maladaptive interpersonal behavior.
Current Treatments
Currently, several different treatment approaches are commonly used for
interpersonal problems:
Summary
In short, none of the current treatment approaches for interpersonal
problems adequately target all aspects driving maladaptive coping
behaviors. The innovative combination of ACT with a schema-based
approach allows for a well-rounded treatment protocol that addresses all of
the essential criteria. To be clear, this is an ACT treatment. It doesn’t use
any schema therapy techniques; schemas are utilized solely for the purpose
of identifying clients’ primary pain. The goal of this approach is not to
change clients’ schemas or core beliefs; rather, the goal is to help them
accept the primary pain associated with their schemas and assist them in
improving behavioral flexibility in order to enhance values-based living.
Chapter 2
Introducing Schemas
The treatment of interpersonal problems begins with defining early
maladaptive schemas and helping clients identify which schemas are
relevant to them and contribute to their problematic relationships. Because
this material may be unfamiliar (not to mention challenging), take your time
with it—perhaps two sessions. Then you can move on to helping clients
identify common schema triggers so they can begin to bring more mindful
awareness to these situations as they occur. Once clients are aware of how
schema-driven thoughts, emotions, and behaviors are impacting their
interpersonal interactions, they have more opportunity—and more
motivation—to change their behavior.
Understanding Schemas
A schema is a core belief that’s generated in early childhood as a result of
an individual’s experiences with parents, caregivers, siblings, and peers.
Schemas are deeply rooted cognitive structures and beliefs that help define
a person’s identity in relationship to others. As such, schemas exert a huge
influence over interpersonal behavior and are the driving force behind
interpersonal problems. Early maladaptive schemas are very powerful for a
number of reasons (Young and Klosko, 1993):
Basic safety. Essential at birth, this need involves how children are
treated by their family or caregivers. When infants or small children
aren’t provided with a stable and safe environment, they may
develop an abandonment and instability schema, a mistrust and
abuse schema, or both.
Schemas are like sunglasses that distort all of your experiences. They color the way
you see things, and they make assumptions and predictions that tell you the schema
is true or will turn out to be true. Schemas formed during childhood are triggered
repeatedly throughout your adult life. Common triggers include stressful interpersonal
events and difficult thoughts and feelings. Once a schema is triggered, it brings up
powerful automatic thoughts and feelings about yourself that can lead to depression,
panic, loneliness, anger, conflict, inadequate work performance, addiction, and poor
decision making. Schemas interfere with your ability to feel safe in relationships, your
ability to get your needs met, and your ability to meet the needs of others.
They seem to predict the future, particularly what will happen in relationships. And
because they create the illusion that you can see what’s coming and prepare
accordingly, they are extremely difficult to give up.
They are always accompanied by high levels of emotion, such as shame, fear, hurt,
or despair.
Psychologist Jeffrey Young has identified eighteen early maladaptive schemas. Ten of
these schemas have significant relevance to interpersonal relationships. A schema is
a core belief. Core beliefs define who we are and direct how we live our lives. They
create the internal monologue that characterizes the thoughts, assumptions, and
interpretations that inform each person’s individual worldview. When a schema is
activated, it produces intense emotions. Identifying your schemas and examining how
they impact your life and your interactions with others is essential to making positive
changes in your relationships. Study this list of the ten schemas relevant to problems
in interpersonal relationships and keep it handy so you can identify which schemas
are affecting your interactions:
Abandonment and instability: the belief that significant people in your life are
unstable or unreliable
Mistrust and abuse: the expectation that you will be harmed through abuse or
neglect
Emotional deprivation: the expectation that your needs for emotional support
won’t be met, which may take several forms:
Social isolation and alienation: the belief that you don’t belong to a group, are
isolated, or are radically different from others
Dependence and incompetence: the belief that you are incapable or helpless and
require significant assistance from others, that you cannot survive without a certain
person, or both
Failure: the belief that you are inadequate or incompetent and will ultimately fail
Entitlement: the belief that you deserve privileges and are superior to others
Subjugation: voluntarily meeting the needs of others at the expense of your own
needs, submitting to others to avoid real or perceived consequences, or
surrendering control to others due to real or perceived coercion
Unrelenting standards and hypercriticalness: the belief that you must meet very
high internalized standards to avoid criticism, leading to impairment in such areas
of life as pleasure, health, and satisfying relationships
Schema Affect
As mentioned earlier, each schema is associated with one or more painful
emotional states. Once a schema is triggered by interpersonal events, the
relevant schema affect immediately shows up and begins influencing the
person’s behavior. The following table identifies the typical affects for each
of the ten schemas.
The emotions associated with schemas are so painful that people are
often motivated to do anything to cope with or try to avoid them. We’ll
examine this in detail in chapter 3.
Assessing Schemas
We recommend three approaches to identifying early maladaptive schemas:
Having the client fill out a schema questionnaire, such as the Young
Schema Questionnaire
Schema Questionnaires
The Young Schema Questionnaire has been widely used to identify the
eighteen early maladaptive schemas. In appendix A, we’ve adapted the
Young Schema Questionnaire, with the permission and assistance of Jeffrey
Young, PhD, to specifically identify the ten schemas that are relevant to
interpersonal problems. Note that the version in appendix A is just for
reference. If you wish to use a similar questionnaire in your practice, please
visit schematherapy.com, where you can purchase the most current version
of Jeffrey Young’s questionnaire for research or clinical use.
Thought Logs
A simple thought log can be a gateway to understanding clients’
schemas. Over a period of one to two weeks, have clients keep a record of
their thoughts using the Thought Log. Instruct them to use the log after
experiencing strong emotional reactions, such as sadness, anxiety, shame, or
anger, and ask that they record all significant thoughts experienced during
the period of high affect, describing triggering situations in the left-hand
column, emotional reactions in the middle column, and key automatic
thoughts in the right-hand column.
When you review the thought log, choose several thoughts that appear
to be related to schemas. Then use the downward arrow technique to probe
whether thoughts indicate operative schemas. In this technique, you’d ask,
“If [the thought] is true, what does that mean about you?” Encourage the
client to answer in terms of thoughts and beliefs, not feelings. Keep asking
this key question about each successive thought or belief until the client
describes a thought or belief that fits one of the schemas. Here’s an example
dialogue:
Therapist: Your thought log includes a thought I want to explore with you.
When your daughter resisted doing her homework with you, you
thought, “I can’t stand this.” If it were true that you can’t stand
this, what would it mean about you?
Client: It means I can’t deal with her…can’t deal with her resistance, the
way she just ignores what I want her to do.
Therapist: And if it’s true that she resists you and ignores what you want
her to do, what does that mean about you?
Client: It means I’m a screwed-up parent—that I don’t know what I’m
doing.
Therapist: And if it’s true that you don’t know what you’re doing as a
parent, what does that mean about you?
Client: It means I’m incompetent. I screw up everything that matters to me.
Notice that it doesn’t take long to get down to the schema that this client
is struggling with: failure. If you use the downward arrow technique to
inquire about what a particular thought means about the client, you’ll
eventually arrive at the underlying core belief—and schema—driving the
thought.
Imagery
To use imagery to trigger and identify schemas, start by identifying a
recent situation that created high affect and might be related to a schema.
Ask clients to visualize the scene, noticing what they saw, heard, and felt
(both physically and emotionally). When they are sufficiently immersed in
the scene to experience some affect, ask these questions:
What does viewing this scene make you feel about yourself?
In this scene, what do you fear will happen?
Schema Triggers
Virtually any interpersonal situation can potentially trigger schemas and
schema affect. Once clients are aware of their schemas and the emotional
impact of those schemas, you can work on identifying the interpersonal
situations that most typically trigger schemas. You can explain these
situations to clients as outlined in the Schema Triggers handout. We
recommend that you also give clients the handout for their reference.
Schema Triggers
Schemas distort our view of others and interpersonal situations. When our schemas
get triggered, we react in ways designed to protect ourselves from the emotional pain
that results. Triggers are unavoidable. However, if you can identify the triggers for
each of your schemas and consciously notice when those situations arise, you’ll be
one step closer to changing the reactions that typically follow, and therefore one step
closer to minimizing the pain associated with the schema and the problematic coping
behavior that follows. Here are some of the typical triggers for each schema:
Mistrust and abuse. This schema is likely to be triggered when you believe that
people you’re interacting with will hurt or betray you. When this schema is triggered,
you’ll experience anger, fear, and yearning.
Defectiveness and shame. This schema is likely to be triggered when you start to
get close to someone and feel that your defects will be exposed, when others
criticize you, or when you’re in a situation that makes you feel that others will find
you inadequate, flawed, or unworthy. When this schema is triggered, you’ll
experience shame, anger, and sadness.
Social isolation and alienation. This schema is likely to be triggered when you’re
in situations or groups of people and feel different or left out. When this schema is
triggered, you’ll experience fear, anxiety, anger, loneliness, and shame.
Failure. This schema is likely to be triggered when you’re with people who are
more successful than you or when you’re in situations that make you feel that
you’re lacking in terms of accomplishments, talents, competence, or intelligence.
When this schema is triggered, you’ll experience sadness, shame, anger, and fear.
Entitlement. This schema is likely to be triggered when things don’t go your way or
when your needs and desires aren’t put first. When this schema is triggered, you’ll
experience anger.
Interpersonal Domains
Events that can trigger schemas occur within six interpersonal domains:
work, friends, family, intimate relationships, parenting, and community.
Bring the focus to these domains to help clients identify and understand
their vulnerability to schemas in a variety of relationships. For each domain,
ask, “With regard to your schema [ideally, you’d mention a specific
schema], what situations seem to trigger it at work?” If clients identify a
particular interpersonal event, keep pushing. Ask if there are additional
experiences, conflicts, or interactions that activate the schema and its
related affect. Keep asking until you’ve identified as many situations and
interpersonal events as possible. Use the Schema Triggers Worksheet to list
these situations. Work through all relevant domains to identify a number of
schema-triggering events that the client struggles with across a wide range
of situations.
Encourage clients to observe schema-triggering events as they occur
and note the related affect as it emerges. However, also explain that the
point is not to control triggers and the accompanying painful emotions;
rather, the point is to learn to recognize when schemas and schema-related
affect are activated in relationships. To help clients develop this awareness,
you can give them the Schema Events Log and ask them to complete it as
homework, recording triggers and emotions any time they notice that a
schema has been activated.
The Schema Events Log is designed to help clients recognize and
observe schema-related events as they occur. The more clients are able to
mindfully watch schema-triggering events, the more likely it is that they’ll
be able to exert control over their responses in the future.
It’s important to acknowledge and validate the painful emotions
associated with each schema-triggering event. When experiencing painful
emotions, it’s a natural reaction to want to escape the pain. It’s useful to
help clients observe and document each step of the triggering process. The
more clients know about their triggers and the better they can recognize
them as they occur, the greater the chances that they will be able to change
problematic interpersonal behaviors. The following example dialogue
shows how you can do this:
Therapist: (Looks at the client’s Schema Events Log.) I see your coworker
said something that felt very critical.
Client: Yeah, that I don’t seem to give a shit about the job—that I look
disinterested.
Therapist: And that seemed to activate your defectiveness schema?
Client: Yeah. I felt sick, like I was really screwing up. And then I started to
get angry, like who the hell is this person?
Therapist: So it felt like something was wrong with you, and that was…
Client: Like a kick in the stomach. It was this worthless feeling.
Therapist: And then you got angry.
Client: I told her to mind her fucking business and said that I didn’t care
what she thought.
ACT and Schemas
ACT recognizes that pain is inherent in human existence. From the ACT
point of view, schema-related pain isn’t pathological, nor is it something
that can be overcome. Because schema-related pain has its origins in early
childhood, it is an enduring part of the individual’s experience. No matter
what age we are or how long we have been in therapy, we are unlikely to
fully emancipate ourselves from schemas and schema-related affect. For
example, among people who had early abandonment experiences and
learned to expect them, the abandonment and instability schema is likely to
be triggered during every relevant interpersonal event. The criticism,
withdrawal, and anger of others will activate the schema and the fear that
goes with it.
The focus of ACT for interpersonal problems is not to eliminate
schemas and schema-related pain; rather, it is to learn to respond differently
when schemas are triggered. ACT makes a clear distinction between the
primary pain that is part of the human condition and the secondary pain, or
suffering, that results from the struggle to avoid the unavoidable. From the
ACT point of view, schema affect is primary pain—an unavoidable by-
product of living. Therefore, the target of the treatment protocol in this book
is not to stop or block the primary pain related to schema activation.
Instead, the focus is on easing secondary pain: the suffering generated by
attempts to avoid schema affect.
Schema coping behaviors (SCBs) lie at the root of interpersonal
problems. Whenever people try to avoid or block primary pain due to
schemas, relationships sustain damage. Therefore, the focus of this
treatment is on clients’ schema coping behaviors. SCBs correspond to the
ACT concept of experiential avoidance, which involves maladaptive
strategies to suppress, numb, manage, and control pain. From an ACT point
of view, the problem isn’t schemas or the emotions they generate; the
problem is trying to avoid schema-related pain with a variety of strategies
that damage or destroy relationships.
Summary
As clients begin to observe their schema triggers and reactions in day-to-
day life, they’ll develop a growing awareness of the powerful role schemas
play in interpersonal events. In the next chapter, we’ll focus on schema
coping behaviors, which are a form of experiential avoidance, and how they
damage relationships. Helping clients develop an understanding of this
dynamic is essential to creating motivation for the arduous work ahead:
learning to accept schema-related pain in the service of values-based
interpersonal behavior.
Chapter 3
Surrender
Compliance or dependence: If you use this coping behavior in response to a
schema-triggering event, you’ll find yourself relying on others, giving in, being
dependent, behaving passively, avoiding conflict, and trying to please others.
Avoidance
Social withdrawal or excessive autonomy: If you use this coping behavior in
response to a schema-triggering event, you’ll find yourself isolating socially,
disconnecting, and withdrawing from others. You may appear to be excessively
independent and self-reliant, or you may engage in solitary activities, such as
reading, watching TV, computer use, or solitary work.
2. Ask the client to notice the emotion that situation sets off and to
name the schema.
3. Ask the client to notice any action impulses that arise while
visualizing the situation. What does the client want to say or do to
cope with the pain?
Examining the Costs of SCBs
Once clients have recognized the link between schema triggers and SCBs,
do an in-depth exploration of some of the most salient triggering situations
—those where schema coping behaviors are impacting important
relationships. The goal is for clients to differentiate between the short-term
and long-term effects of these behaviors. Here’s a dialogue that exemplifies
this process, based on the sample worksheet filled out by Beth:
Therapist: There are a couple of triggering situations with your husband:
when he criticizes something you do, and when he seems kind of
clipped, cold, and uncommunicative.
Beth: Yes. I feel vulnerable with him.
Therapist: Because he can trigger that feeling of unworthiness—the
defectiveness schema, the sense that you’re somehow wrong or
bad.
Beth: Right.
Therapist: So let’s look at how you cope. (Examines Beth’s worksheet.)
When he criticizes, you counterattack—you get angry and talk
about all the things he does wrong. But when he’s cold and
withdrawn, you find yourself clinging and demanding attention.
Those are two very different coping responses.
Beth: When he criticizes, I feel hurt…and ashamed. And I can’t stand that,
so I blow up. But his withdrawal is scary. I feel like he’s getting
sick of me. So I try to pull him close.
Therapist: When you use those schema coping behaviors—getting angry or
trying to pull your husband close—does it make you feel better or
worse?
Beth: I guess I feel better at first. When I lash out, I don’t feel as bad about
myself. And when I get clingy and demanding, I feel like I’m
holding on to him, so I’m a little less scared.
Therapist: And then what? Does the schema coping behavior continue to
help you?
Beth: No. He gets annoyed, and then I feel like something has gone wrong
between us.
Therapist: So the coping behavior helps in the short term, but after a
while…
Beth: Yeah. I feel like I’m screwing things up.
Therapist: So the coping behaviors aren’t a long-term solution. They seem
like they might even strengthen that old schema—the sense of
being unworthy.
As in the above dialogue, work with clients to examine their most
powerful triggers and SCBs. The goal is to help clients see that schema
coping behaviors provide short-term relief from schema affect but that over
time they tend to strengthen schemas and actually produce more schema-
related pain. During this exploration, clients may develop a growing
recognition of how SCBs impact their relationships in different domains.
Encourage clients to recognize their most common SCBs and which
interpersonal situations typically trigger particular coping responses. With
this awareness, clients can begin to watch for these triggering situations and
notice how they react. Explain that changing behavior starts with
recognition: seeing SCBs when or soon after they occur.
Examining schema coping behaviors is hard. Listing and discussing
these maladaptive responses can trigger significant shame. It can also
activate various schemas, particularly defectiveness and failure. Be gentle
with this material. Validate how painful it feels when schemas are triggered
and how normal it is to do almost anything to stop or mask that pain. As
you discuss SCBs, try to describe the behavior nonpejoratively. If SCBs
show up in the session directed toward you—for example, attack,
withdrawal, or surrender behaviors—supportively describe what the client
is doing, identify the schema that has been triggered, and validate the pain.
Then have the client add the in-session triggering situation to the Schema
Coping Behaviors Worksheet.
For homework, encourage clients to keep observing schema triggers
throughout the week and to use the Schema Coping Behaviors Worksheet to
document any SCBs they engaged in.
Summary
This final introductory step of treatment provides clients with a more
complete understanding of how schemas work. As they identify specific
avoidance strategies and the interpersonal situations in which they are
employed, clients begin to see a pattern and become familiar with their
particular coping response repertoire.
As you normalize SCBs and validate their role in the management of
schema-related pain, you can also begin to reveal the role these behaviors
play in schema maintenance and how they damage relationships in the long
term. The next chapter begins to apply ACT principles and processes to this
theme as you examine the specific emotional and relational costs of SCBs.
Chapter 4
Creative Hopelessness
Once you have worked with clients to assess the workability of SCBs and
establish the relational costs of these behaviors, it’s time to make a
directional shift in treatment and move into ACT territory: cultivating
creative hopelessness. This is a critical step in ACT. Creative hopelessness
marks the moment when a client—having recognized the price of
experiential avoidance—considers a new relationship and new response to
pain.
Clients begin to recognize that everything they’ve tried in order to
control and minimize schema-related pain hasn’t worked and that, if
anything, the pain is worse. At this point, you pose a question that will
shape the remaining treatment process: “If running from pain and trying to
suppress or avoid it hasn’t worked, could the answer lie in something quite
the opposite? Could it involve not running away? Could the answer lie in
the pain itself? What if letting yourself feel the difficult emotions connected
to your schemas was the answer?”
The core message is that the more we try to avoid schema-related pain,
the more we have that pain. For things to be truly different, clients must, in
a sense, give up. They must lose hope that any of their old control efforts
will work in the long run. They must see that SCBs haven’t worked and will
never work. The false belief that controlling schema-related pain is possible
has simply been an immobilizing trap.
This is painful, but out of creative hopelessness new hope is born—
hope that facing and feeling schema-related pain is possible and even
desirable, in that it might not exact the terrible toll associated with SCBs.
Because clients take significant risks when they finally face their schema-
related pain, take your time (a session or two) with developing the creative
hopelessness theme. Until clients understand and accept the basic ACT
premise that experiential avoidance (in the form of SCBs) is the cause of,
not the solution to, interpersonal problems, they will probably continue
their habitual avoidance strategies. If you’d like to give clients something to
read that explains creative hopelessness, the Creative Hopelessness handout
may be useful.
Because creative hopelessness can be such a challenging idea, you may
find it useful to have several ways to help clients grasp this key concept.
Metaphors can often be quite effective in explaining creative hopelessness.
Here are two that you might present to clients: the quicksand metaphor
(Hayes & Smith, 2005) and the metaphor of digging a hole (Hayes et al.,
1999).
The struggle to suppress schema-related pain, or any
Struggling in quicksand.
painful emotional experience, can be likened to falling into quicksand. The
more you try to escape, using SCBs or any kind of emotion control strategy,
the faster you sink. All of your struggle only gets you more stuck. What if
you were to stop struggling and resisting? What if you relaxed, fell back,
and gently maneuvered yourself through the quicksand instead of fighting
it?
Imagine that you’re trapped in a deep hole. The only tool you
Digging a hole.
have is a shovel (your old schema coping behaviors), and the only solution
you know is to dig. But digging only makes the hole bigger and deeper. So
you dig into the sides of the hole, but the edges collapse and the dirt pours
in on you. You try to dig steps, but this only dislodges more dirt, which also
pours in on you. So what do you do if you’re in a hole and all you have is a
shovel? The first step is to put the shovel down and stop digging (stop using
old SCBs). Only then can you find a more workable solution.
Creative Hopelessness
Feeling stuck and at your wits’ end is an important moment, because it offers a lesson
that can change your life. Knowing in your mind and in your heart—with absolute
certainty—that the things you’ve done to manage schema-related pain don’t work is
the first step on a new road. Admitting and accepting that trying to stop schema-
related pain has only created more suffering for yourself and the people you’re close
to creates a paradoxical new freedom. Because all of your old ways haven’t worked
and won’t work, you can choose to do something new.
This is a watershed. It starts with acknowledging that your experience is your best
guide. What does your experience with your schemas and schema coping behaviors
tell you? In the long term, do your coping behaviors work or not? Do they help you or
not? Are they good for your relationships or not? Take some time to really consider
those questions.
When you answer these questions, the situation may feel hopeless. Yet there is hope
because there is another way. Hope starts when you give up all of your old efforts to
control schema-related pain. They haven’t worked, and they won’t work in the future.
In fact, the false belief that control is possible, that somehow you can stop the pain,
has kept you trapped in a strategy that doesn’t work.
Your experience tells you that efforts to control pain aren’t working and that things
only seem to get worse. All of your old strategies for coping with schema-related pain
led to a dead end. That’s why you need to try something new. If running from pain and
trying to suppress or avoid it hasn’t worked, could the answer lie in something quite
the opposite—in not running away? Could the answer lie in the pain itself? What if
facing the pain connected to your schemas is the answer?
Cultivating Mindfulness
You are proposing radical change to clients at this point: watching pain
without struggling with it; being the steady, clear self that allows passing
thoughts and feelings to have their moment; and seeing that no matter how
painful these private events are, they are temporary and are not the self. But
how can clients learn to observe rather than try to control their experience?
Fortunately, humans have known the answer for several thousand years:
mindfulness.
In this section, you’ll find several exercises to help clients cultivate
mindfulness: Mindful Focusing, the Five Senses exercise, and mindful
activities. Once you’ve taught Mindful Focusing, ask clients to practice
daily for several weeks until the skill is well developed, and be sure to
check in weekly to determine how often they’re practicing. We also
recommend starting each session with about three to five minutes of
Mindful Focusing to help underscore the importance of this technique.
Mindful Focusing
The following simple focusing exercise is an easy way to teach
mindfulness in session and also a good practice to assign for homework
between sessions. To begin, have clients observe their breath, all the way
from their nose down to stretching sensations in their diaphragm. Then have
them notice when private events arrive, labeling them simply as “thought,”
“emotion,” or “sensation.” If you wish, you can also make an audio
recording of the guided practice for clients to use at home. Here’s a sample
script for a five-minute practice (adapted from McKay, Davis, & Fanning,
2011):
Therapist: Close your eyes and take a deep breath, noticing the experience
of breathing. Observe perhaps the feeling of coolness as the
breath passes through your nose or throat… Notice the sensation
of your ribs expanding as the air enters your lungs… Be aware of
your diaphragm muscle, which separates the lungs from the
abdomen and is located just below the rib cage. Feel it stretching
with the breath and relaxing as you exhale.
Just keep watching your breath, letting your attention move along the path
of flowing air… In and out…in and out. As you breathe, you will
also notice other experiences. You may be aware of thoughts.
When a thought comes up, whatever it may be, just say to
yourself, “thought.” Simply label it for what it is: “thought.” If
you’re aware of a sensation, whatever it may be, just say,
“sensation,” to yourself. And if you notice an emotion, just say to
yourself, “emotion.” Simply label it for what it is: “emotion.”
Try not to hold on to any experience. Just label each one and let it go. Then
wait for the next experience. You are simply watching your mind
and body and labeling thoughts, sensations, and emotions. If
something feels painful, just note the pain and remain open to the
next thing that comes up. Keep watching each experience,
whatever it may be, labeling it, letting it pass, and noticing what
comes next.
Let it all happen while you watch: thoughts…sensations…feelings. It’s all
just passing weather, while you are the sky. Just watch…and
label…and let go.
Let the meditation continue in silence for another two minutes, then end
it by asking clients to open their eyes and return their attention to the room.
Encourage clients to do this exercise daily to help them become more
comfortable with and skilled at observing private experiences.
Mindful Activities
An optional process for increasing clients’ ability to observe their
experience is encouraging them to engage in mindful activities. Each week,
ask clients to add one more mindful activity to their repertoire until they
reach a maximum of four to six. Encourage them to do these mindful
activities daily. Here are some suggested activities:
Mindful dish washing. Notice all of the sensory experiences of
washing dishes: the warm water, the slippery soap, the hard edges of
dishes and utensils, the sound of running water, the smell of the
soap, and so on.
Mindful eating. Notice the color and texture of the food, its
temperature, the aromas and flavors, the sensations of lifting a fork
or spoon, and so on.
Noticing impulses: noting the urge to act and somehow avoid the
schema affect—typically urges to engage in SCBs
Event: ___________
___________
Schema emotions: ___________
___________
Schema-related thoughts: ___________
___________
Physical sensations: ___________
___________
Schema-driven urges: ___________
___________
Event: ___________
___________
Schema emotions: ___________
___________
Schema-related thoughts: ___________
___________
Physical sensations: ___________
___________
Schema-driven urges: ___________
___________
Event: ___________
___________
Schema emotions: ___________
___________
Schema-related thoughts: ___________
___________
Physical sensations: ___________
___________
Schema-driven urges: ___________
___________
Summary
The focus of this chapter is teaching clients to recognize the presence and
impact of schema coping behaviors (in ACT terms, experiential avoidance).
Identifying the costs of SCBs lays the groundwork for creative
hopelessness. At this stage, clients must confront the reality that, in the long
term, control strategies have failed. Trying to escape pain is merely creating
more pain and deepening it into suffering. The key here is to recognize that
doing more of the same can only yield more of the same. Once clients
recognize this and arrive at creative hopelessness, treatment moves from
learning about the problem to processes for actively changing the situation.
This starts with developing mindfulness skills, with an eventual focus on
observing interpersonal interactions. Helping clients become more aware of
schema-triggering events and the related emotions, thoughts, sensations,
and behavioral urges will begin to open space for them to make authentic,
values-based choices about how to respond to schema-related pain.
Chapter 5
Explaining Values
Over the course of a session or two, help clients identify and clarify their
core values in all relevant interpersonal domains (work, friends, family,
intimate relationships, parenting, and community). The goal is to help
clients identify ways of relating that truly matter to them in each of these
areas. This opens the door to differentiating between schema coping
behaviors and ways of relating that are based on values. Here’s a suggestion
for how to introduce values into the therapeutic dialogue:
Therapist: All of these schema coping behaviors we’ve talked about are
having a big impact on your relationships. But it doesn’t have to
be that way. There are probably ways you’d rather be and rather
act—ways based on your values—that could make relationships
feel very different. If it’s okay with you, I’d like to explore what
some of your values regarding relationships might be. Then
maybe we can figure out what you could do differently if you
brought those values into your relationships.
Next, define what values are and aren’t, being sure to distinguish
between values and goals:
Therapist: Your values are a direction you want to go. They help you figure
out who you want to be and how you want to act in each domain
of your life. Here’s an example: If someone says, “I want to be
the kind of friend who is there for people, who listens and helps
and is always on their side,” that’s a value. It sets a course in
relationships in the realm of friendship. A value indicates where a
person wants to go and how the person wants to be.
A value is different from a goal. A goal might be to help a friend fix his car
or give him a ride to the airport. Unlike values, those are specific
actions that you can finish. You can say, “I accomplished that.”
But a value is a way of living that matters to you. In relationships,
it’s a way of being with people. You never “accomplish” a value;
you just keep going in that direction.
I’d like to spend a little time exploring some of your values in relationships.
Would that be okay with you?
When you introduce and define the concept of values, be sure to
indicate that values are personal, not dictated by social norms, other
people’s expectations, or even what clients think they should value. In ACT,
the definition of values includes the phrase “freely chosen” to reflect this
key quality of authentic values.
Labeling Barriers
The first step in dealing with barriers is to label what they are. The mere
act of describing the obstacles to values-based behavior can make them
seem less overwhelming. To do this, use the Assessing Barriers Worksheet
to help clients identify specific emotional and cognitive barriers that are
likely to show up for each values-based intention. Take your time with this
important step, devoting at least one session to exploring barriers.
The emotional barriers to values-based action in relationships are
usually schema affect: fear of rejection, abandonment, hurt, or failure, plus
shame, emotional hunger, and anger. These have usually already been
named as you explored schema-related pain and its impacts on
relationships. The cognitive barriers are schema-relevant thoughts that
predict rejection, abandonment, hurt, or failure. They also show up as
cognitions about past losses, failures, and so on and negative judgments
about oneself and others. These thoughts serve to intensify both schema
affect and SCBs.
Behavioral barriers, which aren’t on the worksheet and are beyond the
scope of this book, include skill deficits (for example, lacking key
interpersonal skills) and logistical problems, such as physical distance,
financial costs, or time constraints.
Facing Barriers
As clients move toward values-based interpersonal behavior, emotional
and cognitive barriers are likely to emerge. An excellent way to recognize
and work with them is through the monsters on the bus metaphor (Hayes &
Smith, 2005). Hold this metaphor in reserve for exploring a value or
intention of great importance to clients, then devote about half a session to
developing the metaphor. It provides a powerful explication of the key ACT
concept that avoiding uncontrollable schema-related pain results in
dysfunctional and damaged relationships, whereas willingly facing and
accepting the pain opens the door to creating functional relationships based
on core interpersonal values.
To begin, ask clients to focus on one important relational value. Then
suggest that living and directing one’s life is analogous to driving a bus. As
clients steer the bus (their life) toward a key value, certain monsters
(barriers) show up to block the way. There are emotional monsters (schema
affect) and cognitive monsters (schema-driven thoughts). Here’s a sample
dialogue with Rebecca that shows how to engage clients in this metaphor:
Therapist: Okay, Rebecca. Let’s imagine that you’re driving your bus,
which means steering your life, toward your value of being honest
and supportive with your coworkers. That value is up ahead, and
you’re driving toward it. What specifically will you do as you
turn that value into action?
Rebecca: I’m going to state my concerns about the new software, but I’m
going to do it gently, not harshly. My usual mode is to go on the
attack—kind of snipe and exaggerate problems so I can look
super-competent. And when people have good, creative ideas, I’m
going to support them, even if it makes me look less smart or like
I’m not doing that great of a job. Often I kind of snipe at people’s
ideas.
Therapist: Because their good ideas set off that failure feeling.
Rebecca: Yes.
Therapist: So you’re driving your bus toward these values, and I guess we
can already see one of the monsters that jumps up in front of you.
That failure feeling—the fear that you’re not as smart or not
doing as good a job.
Rebecca: Right. It’s a big, ugly one.
Therapist: Are there other emotional monsters?
Rebecca: Yeah. The feeling that I can’t trust these people—that they’ll
climb up on top of me to get ahead. I’m afraid they’ll make me
look stupid or like I’m not contributing.
Therapist: So you have a feeling of distrust, fearing that colleagues might
hurt you. Anything else?
Rebecca: A fear that I’m going to lose my job.
Therapist: What about those mental monsters—the scary or painful
thoughts?
Rebecca: Like I just said, the thought that they’ll lay me off. I also have this
judgment about myself—that I’m not that smart or capable and
that I’ll be exposed.
Therapist: Anything else? Imagine that you’re acting on your value at work:
being supportive and gentle, not harsh.
Rebecca: Here’s a monster: the thought that some of them don’t like me and
are waiting to screw me.
Therapist: Okay, so the emotion monsters and the mental monsters are all
jumping up and down in front of your bus. They’re trying to stop
you. What happens if they make you stop or force you to steer in
another direction?
Rebecca: I go back to my old crap.
Therapist: The old schema coping behaviors: sniping, criticizing, and
attacking.
Rebecca: (Nods.)
Therapist: What happens then?
Rebecca: I screw up my relationships at work. I get isolated and angry. This
has happened at other jobs.
Therapist: Okay. That doesn’t work. You’ve gone that direction with your
bus before and bad things happened. But the monsters are still
jumping up and down, blocking your way. What are you going to
do?
At this point, let clients struggle to figure this out. After you’ve given
clients some time with this conundrum—that experiential avoidance and
SCBs don’t work but the barriers are formidable—reveal the solution: The
answer is to let the monsters on the bus and keep driving in a valued
direction.
Therapist: What if you opened the bus door?
Rebecca: And let them on?
Therapist: Right. Let all the monsters take seats behind you on the bus—all
of them jumping up and down and screaming, “You’ll be a
failure,” “You’ll be fired,” “People don’t like you,” “They’ll hurt
you,” and on and on. What if you just take them with you, along
with all of their caterwauling, while you drive in the direction of
your values?
Rebecca: It’s hard even just listening to that.
Therapist: Right, but if you take them with you, you can go where you want
to go. You’re free to move and be the person you want to be.
This metaphor can be a touchstone throughout treatment. It highlights
the key choice in ACT: avoidance versus facing and feeling the pain while
living one’s values. The barriers (monsters) will always show up, but clients
don’t have to let those obstacles control their behavior.
Here’s a recap of the steps for developing the monsters on the bus
metaphor:
4. Explore the outcome of avoidance and SCBs: steering the bus away
from the monsters—and away from their values.
5. Explore how clients can move toward their values with the
monsters.
Awareness with Willingness
It’s important to continue to encourage clients to mindfully observe
interpersonal events. In the earlier work, clients began to observe
interpersonal interactions that triggered their schemas and used the
Interpersonal Experiences Diary to record their schema-related emotions,
thoughts, physical sensations, and behavioral urges.
Now these same observational skills are applied to situations where
clients are acting on their values. Because values-based interpersonal
behavior frequently entails facing barriers (schema affect and cognitions),
this is exactly the time to encourage mindful awareness. In addition to
watching their cognitive and emotional barriers to valued living, clients can
also observe their willingness to face this pain. You can use the Awareness
and Willingness handout to guide clients in mindfully observing their
experience. You can also give them the handout and even assign this
practice as homework.
Observe and mentally label emotional barriers that make you want to avoid taking
valued action; for example, fear, shame, sadness, or anger.
Observe impulses to act. What urges to engage in old coping behaviors do you
experience?
If you want, you can write these observations down, or you can simply keep them in
mind for the next session.
Summary
This phase of the work focuses on identifying core relational values,
identifying specific behavioral intentions, and measuring clients’ adherence
to values—and, throughout this process, contrasting clients’ values-based
intentions with old coping behaviors. Once valued intentions are identified,
the focus shifts to helping clients distinguish between values-based
behaviors and old ways of coping, while also continuing to help them see
the costs of avoidance and the benefits of willingness, even in the face of
challenging barriers. This is the key to commitment and therefore the key to
overcoming barriers. The monsters on the bus metaphor can be a powerful
way of reinforcing this concept, setting the stage for developing awareness
with willingness. This returns the focus to themes that have great relevance
to the remainder of the treatment: observing one’s experience and making
conscious choices, and choosing values-based behavior in spite of barriers
and schema-related pain.
Chapter 6
Cognitive Defusion
Cognitive defusion has its roots in the Buddhist practice of observing and
distancing from thoughts (Hayes et al., 1999). ACT offers a wide array of
defusion techniques, all with the effect of changing one’s relationship to the
mind. Observing thoughts and then labeling and releasing them facilitates
detachment, or defusion. As a result, the thoughts are given less attention
and are taken less seriously. As clients learn defusion, they find that instead
of being a thought (for example, “I’m selfish” or “I’m unlovable”), they can
simply have the thought (“I’m having a thought that I’m selfish” or “I’m
having a thought that I’m unlovable”). Being a thought makes a thought
seem absolutely true. Clients gets fused to it and stuck with it. Having a
thought promotes the understanding that it’s just a thought, one of tens of
thousands each day.
Cognitive defusion has four component skills: watching thoughts,
labeling thoughts, letting go of thoughts, and distancing from thoughts. In
this chapter, we’ll offer a variety of exercises and thought experiments (all
adapted from McKay et al., 2011, and some based on Hayes et al., 1999) to
help clients develop each component skill.
Fusion with thoughts tends to be very deeply ingrained, arising as a
result of our earliest learning about language and communication. Therefore
defusion can be a challenge. Take two to three sessions to guide clients
through all four components of defusion sequentially. The first week assign
homework of a daily watching exercise, the second week assign homework
of a daily labeling and letting go exercise, and the third week have clients
experiment with various distancing techniques daily.
One final note before we get into specific defusion techniques: In
practice, ACT therapists frequently work on schema-driven thoughts and
emotions at the same time, merging defusion with emotion exposure.
However, we’ll cover exposure to emotions in the next chapter, presenting
the two techniques sequentially for greater clarity. This isn’t meant to imply
that these approaches should be implemented sequentially in therapy.
Watching Thoughts
The starting point of defusion is learning how to watch the mind. There
are several effective methods for teaching this. In this protocol, we use
Mindful Focusing (see chapter 5) and the White Room Meditation. As you
introduce defusion, we recommend that you start with the White Room
Meditation.
MINDFUL FOCUSING
Once clients have explored the first process for watching thoughts (the
White Room Meditation), revisit Mindful Focusing, from chapter 5. Guide
clients in Mindful Focusing for four to five minutes, encouraging them not
to pay a lot of attention to the thoughts. Ask them to simply label each one
(“There’s a thought”) and then observe their breath until a new thought
shows up. For at least two weeks, give clients a homework assignment of
doing five minutes of Mindful Focusing each day. As they get more
experience observing cognitive processes, discuss whether they are
experiencing any changes in their relationship to thoughts. Is there any shift
in terms of intensity, believability, or intrusiveness?
Labeling Thoughts
Building on observing thoughts, the defusion skill of labeling thoughts
emphasizes that cognitions are products of the mind (Hayes et al., 1999).
They aren’t real or a priori truths. They are just thoughts.
In ACT, a key approach to thought labeling is to teach clients the phrase
“I’m having the thought that ___________ .” Here are some examples:
“I’m having the thought that Linda will leave me.” “I’m having the thought
that I can’t be honest.” “I’m having the thought Bill is distant because he
sees how screwed up I am.”
Alternatively, clients can use the phrase “Now my mind is having a
___________ thought.” Labels you could recommend for this exercise
might include “fear” thought, “judgment” thought, “should” thought, “I’m
bad” thought, “why” thought (explaining why something happened), and so
on. Work collaboratively with clients to develop labels that reflect their use
of language and their schema beliefs.
Next, have clients observe a sequence of thoughts, labeling each as it
comes up: “Now my mind is having an ‘I’m bad’ thought… Now my mind
is having a ‘she’s bad’ thought… Now my mind is having a ‘fear’
thought… Now my mind is having another ‘fear’ thought… Now my mind
is having a ‘why’ thought,” and so on.
Whenever clients express schema-driven thoughts, help them label the
cognition as often as possible. Here’s an example dialogue:
Client: I realize when my girlfriend tells me how I don’t talk about my
feelings that she’s trying to make me feel bad about myself—
trying to make me feel wrong.
Therapist: Is that thought familiar?
Client: Yes.
Therapist: Does it connect to any of the schemas we’ve talked about?
Client: (Long pause.) Defectiveness, I guess. That’s how it makes me feel,
anyway.
Therapist: What happens if you just label the thought: “I’m having the
thought that…”? Could you try that?
Client: I’m having the thought that she wants to make me feel bad.
Therapist: What do you notice when you label it?
Client: It sounds weird, like it’s a little ridiculous.
Therapist: Yeah, like it’s just a thought…not quite as serious. Remember
those other labels we came up with, like “judgment” thought and
“fear” thought? What sort of thought is this?
Client: I guess it’s a “why” thought. I’m trying to figure out why she tells
me that.
Therapist: What do you notice now about the thought?
Client: It feels farther away, not as big a deal.
Next, the therapist confronts the problem of getting the client to use this
process on his own:
Therapist: How could you remember to do this when you’re not in here—
for example, when something comes up between you and your
girlfriend?
Client: (Long pause.) I guess when I’m upset…
Therapist: That could be a cue. What could you do when you’re upset?
Client: I could see what my mind is doing—notice my thoughts.
Therapist: Okay, and what could you do then?
Client: Just say, “My mind is having a ‘such and such’ thought.”
Letting Go of Thoughts
Once clients have practiced observing and labeling thoughts, you can
teach them a variety of techniques to help release thoughts and let them go.
Recommend that they experiment with several of the following exercises to
see which are most effective for them.
Encourage clients to imagine each thought as an autumn
Leaves on a stream.
leaf falling from a tree and landing on the surface of a swiftly moving
stream. As each leaf hits the water, it gets swept into the current and
disappears around a bend downstream. With each new thought, clients
should visualize the same set of images.
Billboards.Have clients imagine driving down a long stretch of highway. As
each thought shows up, it appears on a billboard ahead. Encourage clients
to briefly note the thought and then imagine their car sweeping past.
Have clients visualize a clown holding the strings to a dozen
Balloons or clouds.
helium balloons. As each new thought arrives, a balloon detaches and floats
away on the wind. Alternatively, have clients visualize a blue sky with
occasional clouds passing overhead. They can put each thought on a cloud
and let it drift away.
Computer pop-ups. Have clients imagine each thought as a pop-up
advertisement or reminder on a computer screen. They can briefly take note
of each thought and then let it disappear until the next pop-up appears.
Have clients imagine a railroad crossing with a slow freight
Trains or boats.
train grinding past. Each new thought is yet another boxcar rolling by.
Alternatively, have them visualize fishing boats passing beneath a bridge
one by one, with each boat carrying a single thought out of sight.
Whereas all of the previous letting-go exercises are based
Physically letting go.
solely in imagery, this one is somewhat physical. We encourage you to
practice this exercise together with clients. Have clients hold out their right
hand, palm up, as you do the same. As each thought arrives, imagine briefly
holding it in your hand. Then rotate your hand so your palm is facing down
and imagine the thought dropping down and out of sight. Then return your
hand to the palm-up position to receive the next thought. Keep dropping
thoughts each time they show up. Making the letting-go process physical
helps it feel more powerful and real.
OBJECTIFYING THOUGHTS
One way to shrink the power of painful thoughts is by objectifying
them, imagining them as physical objects (Hayes et al., 1999). To use this
technique, ask clients to imagine the thought as an object, then tell you its
color, size, shape, texture, and so on. It’s easier for clients to distance
themselves from thoughts that have been assigned physical properties.
CARD CARRYING
In this defusion technique, clients carry index cards on which they write
down schema-driven thoughts as they come up. Then, whenever these
painful cognitions recur, clients can remind themselves, “It’s on the card,”
and let it go.
WEARING LABELS
Painful self-judgments that show up repeatedly can be defused by
actually wearing them. Do this exercise together with clients so you can
model the process and share some of the embarrassment. Each of you
should write a recurring self-judgment on a sticky note or name tag and
wear it for the remainder of the session. Toward the end of the hour, share
with each other how the impact of the negative label has changed. Although
the judgment was probably disturbing at first, the words may have lost
much of their power by the time you remove the labels.
1. How old is this thought? How long has the client been thinking
this? Five years? Ten? Since childhood?
4. Would you be willing to have this thought and still act on your
values in relationships? Even though this difficult thought shows
up and tries to drive the client back to old coping behaviors, would
he or she be willing to have the thought while taking action on
valued intentions?
Sometimes your self—the essential you—gets merged with thoughts and feelings. For
example, you might have the judgment “I’m bad” as if that were you, as if your
essential self were bad. That’s fused thinking—the thought and the self seem like the
same thing. This contrasts with defusion, where you say, “My mind is having the
thought that I’m bad.” You and the thought are not the same.
You can also get merged with feelings. Saying or thinking, “I’m afraid,” makes it seem
like you are the fear, as if your core self is characterized by fear. That’s different from
noticing in a given moment that you feel afraid—which is a passing emotion and
doesn’t define you. When you have a feeling of fear, you’re observing something that
will change and pass—something that isn’t you. When you are afraid, you are the
fear.
Thoughts and feelings constantly change. They come and go, and throughout all of
these changes you are the one who is watching. This perspective is sometimes called
the observer self. See if you can be aware of this observer self, this self behind your
eyes who watches what you think, what you feel, and what you do and is separate
from all of that. As you observe your self-judgments, you see that you aren’t the same
as those judgments. You aren’t your thoughts, feelings, or sensations. You are the
one who observes, notices, and holds all of these experiences.
Many parts of you have changed over the years: you’ve gotten older, you’ve learned
things, and you see some things differently than you used to. Throughout all of this,
you’ve experienced a continuous stream of ever-changing thoughts and feelings. And
throughout all of this, your observer self has always been there, never changing. See
if you can sense this deeper you.
Start by having the client list at least ten positive and ten negative labels
about himself or herself. Then sit across the chessboard from the client and
initiate a dialogue using the labels. Begin by putting down a chess piece and
stating one of the negative labels out loud, then have the client put down a
chess piece and state one of the positive labels out loud. Continue until all
of the labels have been stated.
This sets the context for exploring the metaphor as follows:
Therapist: Some of these pieces are good, and some are very painful. We
humans struggle to get rid of all these painful thoughts and
feelings that show up when our schemas are activated. There are
moments when you feel insecure, and moments when you feel
very confident; moments when you feel competent, and moments
when you feel like a failure. There are moments when you feel
awkward, and moments when you feel real and genuine. But what
if you weren’t these chess pieces? What if you weren’t either the
good pieces or the bad pieces? Is there anything you could be
besides these chess pieces? (This isn’t a rhetorical question; elicit
a response from the client.)
If you were a player, you could try to move these pieces around in an effort
to win, but that doesn’t change anything; the player is still caught
in the game and invested in whether the good or bad thoughts and
feelings win. The games just go on and on. Sometimes the good
pieces win, sometimes the bad. Can you think of anything else
you might be other than the pieces or the player? (Again, elicit a
response.)
Here’s an idea: What if you were the board? That way you could have the
pieces but not be the pieces. The board is in contact with the
pieces. It’s aware of the pieces and experiences the pieces. But the
board itself never changes, whether there are more black or white
pieces and no matter where they move. The board stays the same.
It doesn’t care about the game or who wins or loses. So from this
space, the space of being the board, can you see how you can hold
all of your experiences, observing them and yet not being them?
Emotion Exposure
When clients experience schema affect in session, fully bring the emotion
into the room. This is done by exploring, in sequence, physical sensations,
the emotion itself, related thoughts, urges to avoid the experience, and urges
to react with typical coping behaviors. This sets the stage for asking clients
whether they’d be willing to have their difficult emotions in the service of
acting on their values-based intentions.
We recommend starting with physical sensations because it’s often
easier for clients to describe a feeling in the body than to explore emotions.
You can conduct in-session exposure either via dialogue with clients or
through guided visualization.
2. Focus on the actual emotion. Ask clients what emotion goes with
the physical sensations they’ve just described. Then ask them to
describe the emotion. Again, it may be helpful to use the
objectifying approach, asking them to assign physical
characteristics, such as size, shape, color, and texture, to the
emotion. Encourage them to keep finding new ways to describe the
emotion.
5. Help clients notice any action urges. Ask clients whether they
notice any urges to engage in old coping behaviors, such as
withdrawing, getting aggressive, or saying something dismissive. If
this is happening, suggest that they can simply have those urges
while still focusing on their feelings.
3. Help clients defuse from the thoughts by having them count the
number of words in each thought, then the number of letters. Have
clients notice the color of the ink and ask them to read the thoughts
backward.
4. Ask clients, “What have these thoughts and feelings cost you? What
specific things do they keep you from doing?”
6. While clients are in contact with their schema-related pain, ask them
what they want to do with the list of thoughts and feelings. Do they
want to push it further away, tear it up, or throw it away?
7. Have clients notice that pushing the list of thoughts and feelings
away or throwing it away also moves away the value(s) written on
the flip side.
3. Hold one end of a rope and ask the client to hold the other end. Then
inquire about how the client has been relating to this pain when it
shows up.
4. Pull on the rope and let the client struggle with you as the schema-
related pain. Remind the client of the feelings and thoughts. Pull the
client around or let the client try to get away by pulling you for a
minute or two.
6. After the client drops the rope, continue to represent the pain and
follow the client around wherever he or she goes.
7. Help the client notice that even after he or she drops the rope, the
schema-related pain is still there. However, the client is now free to
move around, including toward important values. Even though the
pain is still there, the client is setting the direction rather than being
constrained and locked in a struggle.
Clients may not arrive at the idea of dropping the rope on their own.
You may need to guide them to this solution, as in the following dialogue.
The client in this exchange has a subjugation schema that’s been activated
by her relationship with her roommates. She has trouble with their low
standards of cleanliness in the kitchen and bathroom but hasn’t mentioned
this because she believes that the feelings of others always come first.
Recently she got up the nerve to schedule a meeting to discuss the problem.
However, doing so set off fear that she’ll be asked to move out, along with
schema-driven thoughts, such as “After this they won’t even talk to me,”
“I’ll have to find another place to live,” and “I can’t stand the mess, but I’d
better not rock the boat.” As the dialogue begins, client and therapist are
holding either end of the rope:
Therapist: (Pulls.) Okay, I’m the fear. I’m the thought that they won’t even
talk to you and that you’ll have to find a new place to live. (Pulls
the rope harder.) What are you going to do? This is a big worry, a
big struggle.
Client: (Pulls on her end.) I don’t know. I hate this. I’m always so afraid—
afraid to say what bothers me.
Therapist: (Starts to pull the client out of her chair.) I’m pulling you. You
have to come with me wherever I pull you. You can’t do what you
want to do. They’re going to kick you out… They won’t even talk
to you…
Client: What am I supposed to do?
Therapist: I don’t know. What are your choices? (Pulls hard.) You can go
where I take you. Just be quiet and don’t rock the boat.
Client: I don’t want to do that.
Therapist: Okay. But I’m going to keep pulling you around anyway. I’m
your fear and your thought that they’ll reject you. (Pulls the client
in one direction after another.)
Client: Hey, I could drop the rope. (Lets go of the rope.)
Therapist: How does that feel? Go ahead; move around.
Client: I feel freer.
Therapist: (Following the client closely.) Look at what’s happening. Even
though you dropped the rope, the schema-related pain is still
there. It’s close by. But notice what it feels like to have it there
without the struggle to get away or to fix it, without wondering
whether to speak up or be quiet. Notice how, when you aren’t
struggling with the rope, you have more freedom to choose where
you want to go.
Client: Yeah, now I can move anywhere.
Therapist: Notice how your hands and feet are no longer occupied and you
can choose your path. The pain is still there, but it isn’t
controlling your destination anymore.
Summary
In essence, this book’s approach to recurring, schema-driven interpersonal
problems revolves around two key processes: clarifying values and then
committing to specific values-based intentions. As long as clients are able
to move in the direction of their values, the work remains action oriented.
But when cognitive and emotional barriers show up, the focus must shift to
exposure and defusion. At the end of every exposure or defusion exercise,
it’s important to bring the focus back to willingness. Would clients be
willing to carry difficult feelings or thoughts with them as they act on
particular intentions? Would they be willing to have all of the experiences
that come up as they choose to relate to others based on their values? If the
answer to these questions is yes, the focus can shift back to planning and
acting on valued intentions. If the answer is no, you’ll need to continue to
work on barriers using exposure and defusion techniques.
In the end, what matters is that clients be free to choose how they relate
to others, rather than letting schema-driven affect, thoughts, and behaviors
choose for them. The goal is to help them learn to watch the pain—waves
of fear or shame, seemingly endless streams of frightening or judgmental
thoughts—and still act in ways that support the relationships they care
about.
Chapter 8
Values-based planning
Defusion
Exposure
Note that the criteria section (item 3) will help you determine whether
you need to work on other processes before continuing with the key
techniques outlined in the next section. If the issues mentioned in the
criteria section don’t apply to a given client, you can proceed to implement
the techniques and strategies discussed in the next section (item 4, on key
techniques for implementing the process in therapy).
When clients are using schema coping behaviors. Clients may use
schema coping behaviors in session with the therapist, or they may
describe situations when they have recently used a schema coping
behavior in a relationship outside of session. If a client pushes you
away, creates distance, minimizes the importance of the relationship,
or gets angry with you in session, this may be a schema coping
behavior. Also be alert to instances when clients describe these
kinds of behaviors outside of therapy, saying things like “I yelled at
her,” “I didn’t go to the job interview,” or “I kept calling her over
and over again and she wouldn’t pick up.”
When clients use a schema coping behavior with you. Watch for
times when clients create distance, seek reassurance, get clingy,
withdraw, become submissive, or blame, attack, or avoid you.
Schema coping behaviors may also show up in the form of
explaining or justifying their behavior or getting defensive.
Increase clients’ exposure to schema affect and have them notice the
moment when urges to engage in old coping behaviors come up for
them. You can do this via visualizations of recent schema-triggering
events and keeping clients immersed in the schema experience.
Methods for keeping them in contact with schema experience
include mindful breathing, identifying sensory experiences in the
moment, and recognizing the current behavior as an avoidance
strategy. For example, you could say, “What would it be like to stay
with this feeling that you’ll never feel that your partner understands
you or will meet your needs? What is that experience like? Where
do you feel that in your body?”
When clients have strong affect while telling a story. Watch for
times when clients display strong anger, sadness, shame, guilt, or
embarrassment while describing interpersonal interactions.
Values-Based Planning
Values-based planning is an integral component of treatment and will
reemerge frequently throughout therapy. Clients who are struggling with
recurring interpersonal problems are often unclear about their values in
relationships or how they’d rather be interacting. Their behaviors in
relationships have mainly been driven by the desire to avoid schema-related
pain and feared outcomes.
Once clients understand the costs of maladaptive coping behaviors,
values-based planning can begin. Help clients identify key interpersonal
values in all relevant interpersonal domains, then use these as the basis for
developing specific intentions. Work with clients to review past triggers and
predict future situations where they can engage in their new, values-based
behaviors.
As therapy proceeds, frequently check in about whether clients’
behaviors are consistent with their values. When they resort to old,
maladaptive coping behaviors, help them notice and label what’s going on
and assess the costs while also reminding them of their commitment to new
ways of responding. From time to time, review the effectiveness of current
intentions based on previous outcomes and new or evolving issues in
relationships and help clients plan new values-based actions as appropriate.
Because a crucial aspect of values is that they are personal and freely
chosen, it’s essential that you keep clients’ stated values in mind and
effectively discriminate between avoidant and values-based behavior.
Help clients defuse from stories about ideal and feared outcomes.
Assess the function of the stories and whether the desire for a
particular outcome is moving clients closer to or farther away from
their values.
Return the focus to the value and reassess its importance, as well as
the costs of not acting on this value in relationships.
Revisit the topic of what we can and cannot control. Help clients
notice that, no matter what the outcome, by acting on their
intentions they are getting closer to their values and how they want
to relate to others. Remind them that we can’t control how others
will respond; we can only control how we conduct ourselves.
Do exposure work with any schema affect that clients are trying to
avoid.
Defusion
Defusion techniques create distance from cognitive barriers and promote
willingness to have schema-driven thoughts in the service of acting on
values-based intentions. To begin this work, help clients recognize that
painful thoughts have been barriers to acting on their values and suggest
that in order to relate to others differently they must learn how to relate to
their thoughts differently.
A wide variety of exercises, metaphors, and other strategies can be
employed to help clients with defusion, and chapter 6 provides a great deal
of guidance on these approaches. However, defusion is also a stance that
you should model in how you relate to clients and their thoughts. Take
every opportunity to notice clients’ schema-related verbal behavior,
including thoughts, memories, stories, explanations, justifications, reasons,
interpretations, and assumptions, then model a defused stance by bringing
awareness to the process of thinking by labeling these behaviors as
thoughts, memories, stories, explanations, and so on, and by holding them
lightly. Holding clients’ verbal behavior lightly involves labeling it for what
it is and suggesting alternative thoughts, explanations, and reasons. You
might also connect particular thoughts and explanations to specific schemas
and past experiences or identify the function of the verbal behavior in the
moment. For example, you might say, “That’s an interesting explanation.
What schema is that reason connected to?” or “How is having this rule
working for you? To me, it seems like one of those deprivation thoughts
that pulls you toward making demands.”
Note that although defusion and exposure are discussed separately in
this section, in practice they often go hand in hand and are conducted
simultaneously. As soon as clients begin to defuse from schema-related
thoughts, schema affect typically shows up. And as soon as schema affect
shows up, it triggers schema-related thoughts. Therefore, it’s often
necessary to alternate between defusion and exposure techniques or to work
on defusion and exposure simultaneously.
2. Discussing Defusion
As mentioned, chapter 6 provides a wide variety of techniques for
cognitive defusion, and working with these will go a long way toward
helping clients understand and cultivate this skill. In addition, call attention
to mental activity, thoughts, and stories connected to clients’ schemas using
such phrases as “You’re having a prediction that…” or “Your mind is telling
you a story that…” Look for opportunities to externalize clients’ mind,
saying something like “What’s your mind saying to you about that
situation?” You might even give the client’s mind a name, choosing a name
other than the client’s. For example, with a client named Rebecca, you
might establish the name Suzie for her mind and then sometimes say “What
is Suzie telling you to do?” or “That sounds like something Suzie would
say.”
Also try to connect particular verbal behaviors associated with clients’
schemas to all the different domains in which they show up. This helps
clients see that schema thoughts show up across different relationship
domains—an indication that they exist inside the client, rather than being
specific to particular relationships or interactions. For example, if clients
have a frequent thought related to their partner not meeting their needs or
not understanding them, you can help them notice the many different
relationships where that thought comes up—with their boss, with their
mother, and so on. Alternatively, ask them to them recall the first time this
thought came up for them in a relationship or point out times when that
thought has come up in regard to you, the therapist.
Explain that we don’t have to defuse from all of our thoughts, that
defusion is just a choice we have in the moment. We can let our
minds control us, or we can choose to create distance from mental
content and hold it lightly. It’s an option, not a strategy to use with
every negative thought.
Exposure
Emotion exposure techniques promote willingness to face schema-driven
affect. The goal of exposure is to help clients build acceptance of
unavoidable schema-related pain and willingness to have that pain in the
service of acting on values-based intentions. To begin this work, help
clients recognize that painful emotions have been barriers to acting on their
values and suggest that in order to relate to others differently they must
learn how to relate to their emotions differently. Exposure is difficult work,
so it’s essential to focus on clients’ key values, which will provide
motivation for them to experience schema-related pain. Be careful to use
exposure only with clients’ primary pain, not the secondary pain due to
maladaptive coping behaviors, which is both avoidable and unnecessary.
As mentioned in the section on defusion, exposure to schema affect will
bring up thoughts connected to the schema. Therefore, when schema-related
thoughts show up during exposure, help clients defuse from those thoughts,
then get back to the emotion. Thoughts that come up during exposure are
attempts to avoid painful schema affect. Much of this aspect of the work
involves carefully balancing defusion and exposure or working with these
two processes simultaneously.
Explain the rationale for exposure. You can do this using the
exercise Exploring the Flip Side or by working with the monsters on
the bus metaphor. Make sure clients agree that being farther away
from schema pain creates further distance from their values. Also
remind them that schema-related pain is unavoidable.
Summary
As you can see from how the six processes discussed in this chapter are
interwoven, conducting ACT for interpersonal problems is, by necessity,
very fluid. Always be sensitive and responsive to what’s occurring in the
room in any given moment and be willing to shift focus if that’s what’s
called for. Further, because of the number of potential schemas, the
possibility of multiple schemas, and the many forms schema coping
behavior can take, this approach must also be tailored to the individual
client. Keep clients’ personal values in mind throughout, and be sure to
understand their particular situation, including which emotions tend to be
primary schema affect and which show up as coping behaviors, and in what
situations.
That said, when first using this approach in individual therapy, you may
want to consult the protocol outlined in appendix C for guidance on the
general sequence of events. And even if you won’t be using this approach in
group therapy, we recommend that you read through appendix C to get an
idea of how the processes and techniques might evolve.
Conducting ACT for interpersonal problems can be a delicate balance.
You may have occasional missteps, especially at first. But if you follow
your own values in regard to helping clients overcome schema-related pain
and interpersonal difficulties, you will chart a course toward healing—one
that helps clients enjoy a richer and more satisfying life where their
interpersonal interactions are informed by their values, rather than by early
maladaptive schemas and old coping behaviors that aren’t relevant to
current circumstances. Using the approach in this book, you can help clients
be who they want to be—with friends, family members, lovers, and others
—and this is surely one of the most powerful transformations any of us can
hope for.
Appendix A
Schema Questionnaire
The following questionnaire, adapted from the Young Schema
Questionnaire with the permission and assistance of Jeffrey Young, PhD, is
useful for determining which schemas are most relevant to clients. The
version below is just for reference. If you wish to use a similar
questionnaire in your practice, please visit schematherapy.com, where you
can purchase the most current version of Jeffrey Young’s questionnaire for
research or clinical use.
Rate the following statements using the scale below:
1 = Completely untrue of me
2 = Mostly untrue of me
3 = Slightly more true than untrue of me
4 = Moderately true of me
5 = Mostly true of me
6 = Describes me perfectly
___________ 2. I get clingy with people when I feel that they are going to leave me.
___________ 4. I find myself falling in love with people who aren’t capable of or
willing to commit to me.
___________ 8. The people I have the closest relationships with are unpredictable.
Sometimes they are there for me, and sometimes they are not.
___________ 10. I feel like I will be alone toward the end of my life.
___________ 1. I have the expectation that people will hurt me or use me.
___________ 3. I know that it is only a matter of time before the people who are
important in my life will betray me.
___________ 6. I regularly set up tests for people to determine whether they are
really on my side.
___________ 8. I fear that people will hurt me if I allow them to get close to me.
___________ 9. When I think about what people have done to me, I get angry.
___________ 10. The people who I should have been able to trust have physically,
verbally, or sexually abused me.
___________ 5. I have not had one special person in my life who wants to share
himself or herself with me and cares about what happens to me.
___________ 7. I do not have a person in my life who really listens and is tuned in
to my true needs and feelings.
___________ 3. I have secrets that I will not share even with the people closest to
me.
___________ 5. I present a false self that hides the real me because the real me is
unacceptable.
___________ 6. I tend to be drawn to people who are critical and rejecting of me.
___________ 2. I don’t know what to say at parties and other gatherings. I feel dull
and boring.
___________ 3. I feel like the people I want as friends are above me in some way,
such as appearance, status, wealth, education, career, or popularity.
___________ 4. I would prefer to avoid rather than attend most social gatherings.
___________ 5. I feel that I am unattractive—too thin, fat, short, tall, ugly, and so
on.
___________ 9. My family was different from the other families when I was growing
up.
___________ 5. If I don’t have someone to guide me, I have trouble tackling new
tasks.
Failure (fa)
___________ 3. I feel like most people my age are more successful in their work
than I am.
___________ 8. I feel that people believe that I am more competent than I really
am.
___________ 9. I feel that I don’t possess any special talents that really count in
life.
Entitlement (en)
___________ 1. “No” is an answer that I have trouble accepting.
___________ 5. I have a very difficult time getting myself to stop drinking, smoking,
overeating, or engaging in other problematic behaviors.
___________ 8. When I cannot reach a goal, I become frustrated and give up.
___________ 10. My need for immediate gratification can get in the way of my
reaching a long-term goal.
Subjugation (su)
___________ 2. I worry that if I don’t fulfill the wishes of others, they will get angry,
retaliate, or reject me.
___________ 5. I really worry about pleasing people and getting their approval.
___________ 10. I am a good person because I think of others more than I think of
myself.
Unrelenting Standards and Hypercriticalness (us)
___________ 1. I do not accept second best. I must be the best at most of what I
do.
50–60: Very high. This is definitely one of your client’s core schemas.
Appendix B
Research Outcomes
This appendix outlines results of a study of the effectiveness of a ten-
week group therapy ACT protocol for interpersonal problems. (The
protocol used was the basis for the approach outlined in appendix C.) The
randomized, controlled study, conducted by Avigail Lev at the Wright
Institute, used the protocol with a group of forty-four male clients at a
community-based clinic for recovery from substance abuse in Berkeley,
California. Participants were assigned to one of two groups: treatment as
usual (consisting of 22 participants) and the ten-week protocol plus
treatment as usual (22 participants). (Treatment as usual was a day-
treatment recovery program that included 12-step study, relaxation training,
anger management, relapse prevention, and a host of other services.) The
Inventory of Interpersonal Problems (IIP-64; Horowitz, Alden, Wiggins, &
Pincus, 2000) was used as an assessment tool before and after the ten-week
treatment program.
Researchers looked at several hypotheses, but the main hypothesis of
this study was that ACT treatment would result in a reduction of
maladaptive interpersonal functioning as compared to treatment as usual.
This hypothesis was tested via an examination of participants’ pre- and
post-treatment scores on the IIP-64. The table at the end of this appendix
compares pre- and post-treatment test scores for participants in the
treatment versus control group. (As a side note, the IIP-64 demonstrated
excellent internal consistency, with Cronbach’s a = 0.96 at post-treatment,
consistent with prior research.)
A mixed factorial analysis of variance (ANOVA) was performed to
examine whether participants in the treatment versus control group
exhibited differential changes in their IIP-64 scores over time. Overall,
there was a main effect of assessment time, such that participants had lower
IIP-64 scores at the post-treatment assessment (M = 1.20, SD = 0.63) as
compared to the pre-treatment assessment (M = 1.45, SD = 0.66), F(1, 42) =
2
13.074, p < 0.01, η = 0.237. The effect size indicates that assessment time
explained 23.7 percent of the variance in IIP-64 scores. This main effect is
qualified, however, by a significant interaction between experimental group
2
and assessment time, F(1, 42) = 18.35, p < 0.001, η = 0.304, such that
participants in the ACT condition group exhibited a significant decrease in
IIP-64 scores from pre-treatment (M = 1.64, SD = 0.66) to post-treatment
(M = 1.09, SD = 0.62), t(21) = 5.41, p < 0.001, while control group scores
did not change significantly from pre-treatment (M = 1.27, SD = 0.62) to
post-treatment (M = 1.31, SD = 0.64), t(21) = –0.486, p = 0.63, ns.
Participants did not differ significantly on their IIP-64 scores by group, F(1,
42) = 1.84, p = 0.67, ns, indicating that the two samples were matched on
their levels of maladaptive interpersonal functioning prior to treatment. The
effect size of the interaction term indicates that the interaction between
treatment group and assessment explained 30.4 percent of the variance in
IIP-64 scores. This effect size can be considered quite large (J. Cohen,
1988), implying that the ACT treatment resulted in a large and potentially
meaningful reduction of participants’ maladaptive interpersonal
functioning, beyond the reduction in these behaviors in the control group.
An independent samples t-test comparing the pre- and post-treatment
IIP-64 score differences between the two treatment groups supported the
hypothesis that participants in the ACT treatment group (MPost – MPre = –
0.55) would exhibit a greater reduction in maladaptive interpersonal
functioning as compared to those in the control group (MPost – MPre =
0.05), t(42) = –4.28, p < 0.001, d = –1.23. The Cohen’s d represents quite a
large effect size and indicates that the difference between the mean scores
for the treatment group is 1.23 standard deviation units larger than the
difference between the mean scores for the control group.
In sum, the main hypothesis was supported by the data from the IIP-64.
Participants who completed a ten-week ACT treatment exhibited greater
improvement in their interpersonal functioning as compared to participants
in the control group. Given prior research establishing empirical support for
ACT treatment for a wide variety of psychological problems (see Ruiz,
2010), these results are quite promising for the treatment of interpersonal
problems, although caution must be used in the interpretation of these data,
given the small sample size.
Note: Negative difference scores indicate a reduction in problem
behaviors from pre-treatment to post-treatment.
Appendix C
Session 1
Session 1 begins with a brief mindfulness practice to help group members
begin cultivating this important skill. Most of the session is dedicated to
psychoeducation about the ten schemas with the greatest impact on
interpersonal relationships and associated schema coping behaviors. The
session also includes whiteboard exercises to facilitate group discussion and
exploration of these topics.
Procedures
2. Guide the group in a mindfulness practice (Mindful Focusing or the Five Senses
Exercise; 5 minutes).
Psychologist Jeffrey Young has identified eighteen early maladaptive schemas. Ten of
these schemas have significant relevance to interpersonal relationships. A schema is
a core belief. Core beliefs define who we are and direct how we live our lives. They
create the internal monologue that characterizes the thoughts, assumptions, and
interpretations that inform each person’s individual worldview. When a schema is
activated, it produces intense emotions. Identifying your schemas and examining how
they impact your life and your interactions with others is essential to making positive
changes in your relationships. Study this list of the ten schemas relevant to problems
in interpersonal relationships and keep it handy so you can identify which schemas
are affecting your interactions:
Abandonment and instability: the belief that significant people in your life are
unstable or unreliable
Mistrust and abuse: the expectation that you will be harmed through abuse or
neglect
Emotional deprivation: the expectation that your needs for emotional support
won’t be met, which may take several forms:
Defectiveness and shame: the belief that you are defective, inferior, or unlovable
Social isolation and alienation: the belief that you don’t belong to a group, are
isolated, or are radically different from others
Dependence and incompetence: the belief that you are incapable or helpless and
require significant assistance from others, that you cannot survive without a certain
person, or both
Failure: the belief that you are inadequate or incompetent and will ultimately fail
Entitlement: the belief that you deserve privileges and are superior to others
Subjugation: voluntarily meeting the needs of others at the expense of your own
needs, submitting to others to avoid real or perceived consequences, or
surrendering control to others due to real or perceived coercion
Unrelenting standards and hypercriticalness: the belief that you must meet very
high internalized standards to avoid criticism, leading to impairment in areas of life
such as pleasure, health, and satisfying relationships
Overcompensation
Aggression or hostility: If you use this coping behavior in response to a schema-
triggering event, you’ll find yourself counterattacking by blaming, criticizing,
challenging, or being resistant.
Surrender
Compliance or dependence: If you use this coping behavior in response to a
schema-triggering event, you’ll find yourself relying on others, giving in, being
dependent, behaving passively, avoiding conflict, and trying to please others.
Avoidance
Social withdrawal or excessive autonomy: If you use this coping behavior in
response to a schema-triggering event, you’ll find yourself isolating socially,
disconnecting, and withdrawing from others. You may appear to be excessively
independent and self-reliant, or you may engage in solitary activities such as
reading, watching TV, computer use, or solitary work.
To give an example of how the thoughts and feelings that come with
a schema can cause you to use unhelpful coping strategies, and to
help you understand how your struggle to avoid the pain of a
schema may lead you to behave in a way that actually exacerbates
the schema, think of schemas as loud, obnoxious monsters. Imagine
that you’re throwing a party—the biggest party you’ve ever hosted,
and you’re extremely excited about it. You send out invitations
saying that everyone is invited to the party.
This party is extremely important for you. You want it to be a
huge success. So, not surprisingly, your failure schema shows up at
the party and tells you, “This party is horrible. The guests aren’t
going to enjoy themselves. No one will want to come to any of your
parties again. The food is terrible. The music is terrible. You can’t
get anything right. People look bored.” You try to get rid of your
failure schema. You try to close the door in his face, but he pushes
his way in. You try to wrestle him out the door, but he fights back
and the two of you make a huge commotion. And the more you fight,
the less your guests are enjoying themselves.
You might try to disprove your failure schema by seeking
reassurance and asking everybody at the party if they’re having a
good time, if they’re bored, if they like the music, if they need
anything, if the food is okay. You might try to avoid your failure
schema by withdrawing or keeping busy with trying to make sure
everything is perfect. You might buy into your failure schema’s ideas
that people are having a bad time and behave in a defensive or
attacking way, saying things to your guests like “You never enjoy my
parties. You never dance at any of my parties. You always complain
about my cooking. I wouldn’t do this at one of your parties.” You
might decide to surrender completely, isolating yourself in your
bedroom and giving up on the whole party.
You wanted to have a good time at the party, but you’re so
preoccupied with avoiding your schema and trying to get rid of him
that you haven’t been able to enjoy yourself. But what if this
schema-related pain is unavoidable? What if it will always show up
under certain circumstances? What if every time you try to do
something that’s important to you, like pull your life together, go to a
job interview, have a loving relationship, or throw a fantastic party,
this pain is going to show up? Could you be willing to allow your
schema of failure, defectiveness, abandonment, or whatever to
simply be there as you do something you value, like being present
for and enjoying your party? Could you be willing to have all of the
feelings and thoughts that come with your schema and still be
engaged and present at the party without struggling against it?
Would you be willing to learn to relate to your schema in a different
way—maybe invite him in, keep some distance from him, observe
him, and know that you can choose whether or not to let him impact
your behavior? Can you recall a time when schema thoughts and
feelings tried to stop you from doing something important, but you
did it anyway?
6. Explore How Schemas Affect Clients Emotionally and Cognitively
Guide the group in exploring how schemas affect them emotionally and
cognitively. What emotions and thoughts typically accompany each
schema? List the ten key schemas on the whiteboard and have group
members identify thoughts and feelings that come up when particular
schemas are activated. List the relevant emotions and thoughts next to each
schema. Using the handout Ten Common Schema Coping Behaviors, have
group members identify the schema coping strategies they most often use to
avoid their schema-related pain. Explore the outcome of using a particular
schema coping behavior when a schema is triggered.
7. Assign Homework
Educate group members about the importance of following through with
homework assignments and explain that homework is a core mechanism for
promoting change and making progress in therapy. Homework provides
clients with an opportunity to practice new skills in their relationships and
explore workability. Then assign the following homework to group
members to be practiced throughout the week:
Ask clients to notice when schemas are triggered and identify which
schema has been activated. Have them observe what happened to
trigger the schema and note any reactions or urges to react.
Session 2
Session 2 also begins with a brief mindfulness practice to help group
members continue cultivating this skill. The focus of this session is on
cultivating creative hopelessness (Hayes et al., 1999). This is accomplished
by examining group members’ typical schema coping behaviors and
assessing their costs and effectiveness. In addition, by exploring their
schema triggers and schema-related thoughts, feelings, and coping
behaviors, clients are also developing more awareness of signals that can
alert them to when their schemas have been triggered, which can eventually
lead to responding to these events more mindfully.
Procedures
1. Guide the group in a mindfulness practice (Mindful Focusing or the Five Senses
Exercise; 5 minutes).
2. Review group members’ experiences with the homework from session 1 (15 to 20
minutes).
2. Review Homework
Ask group members to share what they noticed when their schemas
were triggered over the past week.
When your schema gets triggered, what do you do? For example, if
you have a defectiveness schema, how do you cope when you get
criticized? What do you do to deal with the shame or hurt?
Again, work with one group member and list his or her coping
behaviors on the whiteboard and have the other group members list their
own schema coping behaviors on their worksheets as you do so. Discuss
what happens when they use an SCB and how this is working for them. Get
specific by exploring the outcomes of one group member’s schema coping
behaviors in a particular relationship. Long-term, did the relationship get
better or worse? Long-term, did the client feel better or worse? Explore
schema maintenance and the way the coping behaviors maintain, contribute
to, and exacerbate the schema-related pain. For example, you might point
out that the more we attempt to avoid being abandoned by using such
coping behaviors as getting suspicious, accusing, and blaming, the more
likely we are to actually get abandoned, which maintains the abandonment
schema.
Let’s write down all of the behaviors that you’ve tried in an effort to
get rid of the painful feelings that come with schemas. Since many of
you have identified a failure schema, let’s use that for this exercise.
What strategies have you used to try to avoid feelings of
defectiveness, fear, hopelessness, lack of self-worth, inadequacy,
anxiety, and so on?
So here are all of these strategies that you’ve been using to avoid
this deep pain. But what I’m hearing is that none of them have
actually worked to get rid of it in the long run. You might feel a little
relief in the moment, but over time, the pain gets worse. You’ve put
in so much effort, and for so long, but that pain still comes back.
You’ve tried so many different strategies to avoid this pain, and yet
the problem still remains. The struggle is still there; the pain still
shows up.
What if this pain is unavoidable? What if this schema-related
pain is never going to go away? What if it’s in you? Maybe the
answer isn’t getting rid of this pain. What if the answer lies in the
pain itself? What if this familiar pain is going to have a tendency to
show up whenever you take a step toward something meaningful in
your relationships? Maybe the answer lies in relating to this pain in
a different way: observing your schema, being curious about it, and
being willing to have it come up when you’re about to do something
important and meaningful.
What do we have control over? What can we change? Can we
change our schemas and the thoughts and feelings that come up
when they’re activated? Can we change our schema coping
behaviors?
5. Assign Homework
Assign the following homework to be practiced throughout the week:
Session 3
As in sessions 1 and 2, begin with a brief mindfulness exercise. This session
continues the work of exploring the outcomes of old coping behaviors to
establish that they aren’t helpful in the long run. This work helps group
members arrive at creative hopelessness, which must occur before
proceeding further with therapy, as it sets the stage for trying something
new.
Procedures
1. Guide the group in a mindfulness practice (Mindful Focusing or the Five Senses
Exercise; 5 minutes).
2. Review group members’ experiences with the homework from session 2 (15 to 20
minutes).
4. Discuss creative hopelessness and use such metaphors as quicksand and digging
a hole to help group members grasp this key concept (20 minutes).
5. Help group members stop the struggle for control using a visualization based on a
metaphor of the sky and the weather (10 minutes).
2. Review Homework
Ask group members to share moments over the past week when their
schemas were triggered and to describe how they reacted.
3. Explore the Costs of Schema Coping Behaviors
Hand out the Schema Coping Behavior Outcomes Worksheet and ask
group members to fill in what happens in each relevant domain when they
use their typical coping behaviors, with a focus on the main outcomes.
Explain that the outcome of a coping behavior is the effect it has on a
particular relationship and the other person in that relationship. Ask clients
to consider how the relationship changes as a result of using that coping
behavior.
Work with one group member to list his or her outcomes on the
whiteboard and have the other group members fill out their own worksheets
as you do so. Maintain a running inquiry with the group member you’re
working with directly, asking about his or her sense of whether each
outcome was positive or negative. This discussion can help group members
see how maladaptive coping behaviors often exacerbate schemas, schema-
related feelings, and, ultimately, interpersonal problems.
4. Discuss Creative Hopelessness
Understanding the costs of maladaptive behaviors sets the stage for
creative hopelessness—a painful but pivotal point where group members
discover new solutions and commit to new, values-based behaviors. Begin
by asking the group to acknowledge the costs. After they’ve responded,
introduce the term “creative hopelessness” and suggest that the solution lies
in accepting and facing their pain:
Most of your efforts with these old ways of coping with schemas
seem to result in more pain—for you and the people you love. Is this
true?
Creative hopelessness is the realization that everything you’ve
done to control and to minimize schema-related pain hasn’t worked,
and that, if anything, these efforts have made the pain worse. Now
that you know your old coping behaviors have created more pain,
you can think about alternative solutions. If running from and
avoiding schema-related pain hasn’t worked, perhaps the answer is
to stop running. Perhaps the answer lies in the pain itself. What if
facing and accepting the fear, shame, or hurt connected to your
schemas is the answer?
The problem with struggling with our thoughts and feelings is that
the more we struggle, the stronger these thoughts and feelings
become. The more we try to avoid pain, the stronger the pain
becomes.
Metaphors can be useful here. Use the quicksand metaphor (Hayes &
Smith, 2005) and possibly also the metaphor of digging a hole (Hayes et al.,
1999), both described in chapter 4, to illustrate the concept. After
presenting the metaphors, explore group members’ thoughts as follows and
list their responses on the whiteboard:
What are the costs of struggling in quicksand and trying to make
painful thoughts and feelings go away? What are the interpersonal
and emotional costs?
6. Assign Homework
Assign the following homework to be practiced throughout the week:
Ask group members to watch for their two most powerful schemas
throughout the next week, watching for them in conversations and
other interactions. Remind them that painful emotions, such as
anger, sadness, or shame, can serve as red flags that their schemas
have been activated. As they watch their experience, have them
notice the moment when they’re tempted to use old coping
behaviors. Identify this as “the moment of choice”: the point where
they have the option to do something different, even if they aren’t
yet able to do so.
Procedures
1. Guide the group in a mindfulness practice (Mindful Focusing or the Five Senses
Exercise; 5 minutes).
2. Review group members’ experiences with the homework from session 3 (10
minutes).
4. Assist group members in clarifying values and identifying valued intentions (Valued
Intentions Worksheet; 25 to 30 minutes).
2. Review Homework
Ask group members to share their experience in watching for the
moment of choice. Ask whether they were able to notice when their
schemas were activated and any associated urges to engage in old coping
behaviors. Also ask whether they were able to identify this as the moment
of choice.
7. Assign Homework
Assign the following homework to be practiced throughout the week:
Session 5
Again, begin with a brief mindfulness exercise to help group members
continue to develop this skill. In this session, the focus turns to cognitive
defusion. Metaphors are used to illustrate how schema-related thoughts can
serve as barriers to values-based action and how the mind is continuously
generating thoughts. The rest of the session is devoted to explaining
specific defusion techniques and practicing a few of them in session.
Several of these techniques may also be helpful with emotions and other
private experiences.
Procedures
1. Guide the group in a mindfulness practice (Mindful Focusing or the Five Senses
Exercise; 5 minutes).
2. Review group members’ experiences with the homework from session 4 and set a
new intention for the coming week (Valued Intentions Worksheet; 15 to 20 minutes).
2. Review Homework
Ask group members to share their experience in following through on
their valued intention. Ask whether they were able to notice the moment of
choice. Explore any barriers that came up and brainstorm strategies to deal
with those barriers, then have them set a new intention for the following
week. For those who didn’t follow through, it’s best to continue working on
the previously identified intention unless they have determined that the
intention doesn’t genuinely reflect their values.
Take some time to establish that the mind tends to generate thoughts
near constantly and that we have very little control over their frequency or
content. The metaphor of the popcorn machine, first introduced in session
1, can be helpful here:
Notice that many of the random thoughts your mind throws at you
aren’t very helpful. Like those monsters, they block your path. They
keep you stuck by pulling you to use old coping strategies that are
ineffective or even damaging. Like we discussed before, the mind
can be like a popcorn machine. It’s constantly throwing thoughts at
you, whether you like it or not. Stories, evaluations, reasons, and
judgments keep coming, and you can’t stop them, can you? So who’s
in charge, you or your mind? Can you stop your mind from popping
thoughts? Can you choose the thoughts your mind pops?
Thoughts include explanations for what’s going on, old stories
about why things happened, and problem solving to try to figure out
how to eliminate pain. They also include judgment—lots and lots of
judgment. Notice that many of the reasons and explanations that
your mind throws at you are just stories that tell you your schemas
are true and give you rules about how you can avoid schema-related
pain. So how can you relate to your mind differently? How can you
gain some distance from the thoughts that keep popping in your
head? How can you free yourself from schema-related thoughts?
The answer lies in practicing observing your thoughts, as well as
your feelings, sensations, and urges, from a distance—disentangling
from them and simply having them, like the sky has the weather.
Then you can notice them without struggling with them, which will
increase your ability to notice those moments of choice when you
have the option to behave differently.
This handout lists things that you can do to help you observe your
thoughts from a little distance without getting hooked into them or
buying them, so that you can be in control of your destination and
the direction you’re steering your bus. These techniques are called
defusion skills. “Defusion” may seem like an odd word, and it is
unusual. What it’s getting at is that these skills help you become less
fused or entangled with particular thoughts.
Defusion Skills
1. Naming the mind. Give your mind a name (other than your own name, of course!).
2. Scheduling a time to worry, obsess, ruminate, get angry, blame, and so on. An
example would be “I’ll put this aside for now and worry about what a failure I am at
eight o’clock tonight.”
4. Having (not being) your experiences. You can use the phrase “I’m having…” to
help you separate yourself from your experiences; for example, “I’m having the
thought that…” “I’m having the evaluation that…” “I’m having the sensation that…”
“I’m having the feeling that…” “I’m having a thought that is predicting…”
5. Labeling thoughts. When you notice specific thoughts, labeling them can help you
let them go; for example, “That was a ‘harsh’ thought,” “That was a ‘judgmental’
thought,” That was a ‘prediction’ thought,” “That was a ‘fear’ thought,” or “That was
a ‘self-hating’ thought.”
6. Thanking your mind. Sometimes the mind will quiet down a bit if it feels it’s been
heard. Try thanking your mind for its sometimes not-so-helpful efforts to help you:
“Thank you, Mind, for that thought [judgment, prediction, memory, or whatever].”
You can even use the name you’ve come up with for your mind or say you aren’t
interested at this time: “Thank you, Amanda, for that thought, but I don’t want to buy
it right now.”
7. Repeating the thought out loud in a silly voice. You can also sing thoughts.
8. Putting thoughts on clouds. You can visualize putting your thoughts on clouds
and then watching them drift away. Or you may prefer a different image, such as
boxcars on a train passing by, balloons floating away in the sky, or leaves being
carried away on a stream.
10. Physically letting go. As thoughts arrive, rotate your hand so your palm is facing
down and imagine the thought dropping out of sight.
11. Card carrying. In this defusion technique, you carry a card with you and write
down thought monsters as they come up. Then, whenever these painful cognitions
recur, you can remind yourself, “It’s on the card,” and let it go.
Close your eyes and imagine that clouds in the sky are drifting past
in front of you, one after another. You’re simply sitting and watching
the clouds floating by. Notice that this takes no effort on your part.
Your awareness, in which these clouds are floating, is very simple
and effortless.
Now look at the thoughts arising in your mind. You might notice
various images, concepts, desires, hopes, fears, and more, all
spontaneously arising in your awareness. They rise up, linger a bit,
and pass. All you need to do, if you are willing, is let your mind
think whatever thoughts it is already thinking and then put each
thought or image on a cloud and watch it drift away. Simply observe
as your thoughts drift by, one after another. If you don’t like the
image of clouds, you can think of boxcars on a passing train,
balloons floating into the sky, or leaves being carried away by a
stream. Whatever image you use, put your thoughts, memories,
evaluations, judgments, and predictions on them and just watch
them flow away, one after another.
You can see the clouds float by because you are not those
clouds; you are the witness of those clouds. You can feel bodily
feelings because you are not those feelings; you are the witness of
those feelings. You can see thoughts float by because you are not
those thoughts; you are the witness of those thoughts. Once you
notice that your mind has tricked you and you’ve gotten caught up
in thoughts rather than putting them on clouds, congratulate
yourself for noticing that, then just continue putting your thoughts
on the clouds and watching them flow past, one after another. If you
find yourself thinking, “This isn’t working,” “This is weird,” or
“I’m not doing this right,” just put that thought on a cloud too and
watch it float past.
Ask that they do at least ten minutes of Mindful Focusing every day.
Session 6
At this point, halfway through the ten-week protocol, group members have
probably made significant strides in mindfulness. Therefore, sessions 6
through 9 begin with a review of homework (following through on
committed actions) and setting a new intention for the coming week.
Session 6 focuses primarily on defusion, and specifically on evaluations and
negative self-labels. The session concludes with a visualization to help
group members begin to cultivate the observer-self perspective.
Procedures
1. Review group members’ experiences with the homework from session 5 and set a
new intention for the coming week (Valued Intentions Worksheet; 15 to 20 minutes).
1. Review Homework
Ask group members to share their experience in following through on
their valued intention. Explore any barriers that came up and brainstorm
strategies to deal with those barriers, then have them set a new intention for
the following week. For those who didn’t follow through, it’s best to
continue working on the previously identified intention unless they have
determined that the intention doesn’t genuinely reflect their values.
Notice that you can do the same thing with your own evaluations
and other thoughts, as well as with emotions, impulses, and physical
sensations. You can say “emotion” when you notice an emotion, or
you can label specific emotions, saying, “That’s anger” or “That’s
shame,” or simply “sadness.” It’s like noticing what’s going on with
the weather: “Oh, it’s raining” or “It’s warm.”
4. Explore Self-Evaluations
The work on evaluations helps set the stage for exploring self-
evaluations. You can simply continue with the previous line of thought and
describe applying defusion techniques to self-evaluations:
If you notice a thought like “I’m an awful person,” you can name it
for what it is using one of the defusion techniques we talked about
last time. You can even add a description to help distinguish the
evaluation. With “I’m an awful person,” you could first describe
yourself, saying, “I am a person,” and then add “and I am having
the evaluation that I am awful.” This sounds a bit weird, but that’s
the point. Because it’s odd, it disrupts the normal language
conditions that the mind uses to trick us. So if you notice that you’re
evaluating yourself or what you’re doing, or even evaluating your
evaluations, simply note that your mind has tricked you once again
and say, “Oh, there’s an evaluation,” one more time.
Some of these pieces are good, and some are very painful. We
humans struggle to get rid of all these painful thoughts and feelings
that show up when our schemas are activated. There are moments
when you feel insecure, and moments when you feel very confident;
moments when you feel competent, and moments when you feel like
a failure. There are moments when you feel awkward, and moments
when you feel real and genuine. But what if you weren’t these chess
pieces? What if you weren’t either the good pieces or the bad
pieces? Is there anything you could be besides these chess pieces?
(This isn’t a rhetorical question; elicit a response from the client.)
If you were a player, you could try to move these pieces around
in an effort to win, but that doesn’t change anything; the player is
still caught in the game and invested in whether the good or bad
thoughts and feelings win. The games just go on and on. Sometimes
the good pieces win, sometimes the bad. Can you think of anything
else you might be other than the pieces or the player? (Again, elicit
a response.)
Here’s an idea: What if you were the board? That way you could
have the pieces but not be the pieces. The board is in contact with
the pieces. It’s aware of the pieces and experiences the pieces. But
the board itself never changes, whether there are more black or
white pieces and no matter where they move. The board stays the
same. It doesn’t care about the game or who wins or loses. So from
this space, the space of being the board, can you see how you can
hold all of your experiences, observing them and yet not being
them?
Close your eyes and take a few moments to notice your breath and
the sensations in your body.
Now think back to a time when you were at your worst…
Imagine, as vividly as you can, being this “worst self”… Notice the
feelings that push and pull at you. Notice how your “worst self”
thinks. Let yourself be aware of specific thoughts… See how your
“worst self” behaves with others and how far this is from your
values.
Now notice that, within you, there’s somebody looking at this
“worst self.” This is a self that watches your “worst self” and
witnesses everything it experiences. This part of you is the observer
self.
Even though your thoughts, feelings, urges, and sensations are
continuously changing, there is still a consistent you throughout.
There is a you that can watch all of your experiences without being
those experiences or struggling with them. Just become aware of
this person behind your eyes who watches your “worst self.” Can
you experience what it feels like to be the observer?
Now consider this: If you can observe your “worst self,” then
you are not the same as that “worst self.” If you can observe the
thoughts and feelings connected to your worst self, then you aren’t
equivalent to those thoughts and feelings. You are the observer.
Remember the chessboard? You aren’t the pieces on either side,
fighting all those battles. You aren’t your thoughts, feelings, and
sensations. You are the one who observes, notices, and holds all of
these pieces.
Can you imagine that you are not your breathing and your body
and its sensations, that you are not your emotions or your thoughts?
Many parts of you have changed over the years. You have aged.
Your appearance has changed. Your thoughts and feelings are
constantly changing. But the observer self has always been there,
never changing. See if you can sense this deeper “you.” Think of
yourself as being like the sky, being an unchanging perspective from
which you notice and hold the ever-changing weather of your
awareness. See if you can let go of your attachment to and struggle
with difficult emotions, thoughts, sensations, and impulses.
6. Assign Homework
Assign the following homework to be practiced throughout the week:
Procedures
1. Review group members’ experiences with the homework from session 6 and set a
new intention for the coming week (Valued Intentions Worksheet; 15 to 20 minutes).
3. Discuss anger as a coping strategy and explore the costs of anger (15 to 20
minutes).
6. Use a mindfulness practice and visualization to explore the moment of choice and
letting go of resentment (mindfully eating chocolate and visualizing a resented
person; 15 minutes).
2. Explore Willingness
To help group members develop willingness to face emotional pain,
begin by explaining that emotional pain is unavoidable in important
relationships:
All close relationships come with pain and loss. Schemas inevitably
get triggered in these relationships. You may feel hurt, rejected, or
misunderstood. You may feel attacked, unappreciated, or criticized.
Opening up and being vulnerable in relationships comes at the risk
of feeling these painful emotions. Never having to experience any of
the pain connected to your schemas means being alone in the world,
without honest, authentic, and supportive relationships, whereas
having caring, loving, intimate relationships means sometimes
having painful schema-driven thoughts and feelings. If you had a
choice, which would you choose? Would you be willing to
experience the pain, including disappointment, hurt, abandonment,
rejection, and all of those other difficult feelings if that would bring
you closer to having authentic and meaningful relationships?
Have you used anger to cope with other, more painful feelings?
Does buying into these thoughts bring you closer to or take you
farther away from your values?
When you’ve used anger as a coping strategy in the past, what have
the consequences been? Are there benefits? Are there costs?
When you get angry, are you moving closer to or farther away from
your values?
Next, engage the group in a discussion of these five stages and what
they can control; in other words, where they can find the moment of choice.
Ask the following questions and allow group members to discuss them:
If group members don’t arrive at the correct answer (we can control our
behaviors), remind them of this before proceeding.
5. Explore the Costs of Resentment
Habitual anger tends to result in resentment, so this may be a significant
issue for group members. Because resentment (like schemas) is a long-term
pattern of thinking about and relating to others, letting go of it can be
challenging. Much of the remainder of the session is devoted to helping
group members with this. Begin by discussing resentment. The metaphor of
a courtroom can be helpful here:
When we feel that another person has hurt or harmed us and can’t
seem to let go of our anger, it can build into a long-term pattern of
resentment. With resentment, we end up hurting ourselves more than
anyone else. When we become invested in getting others to feel and
understand our pain or to take responsibility for our pain, we tend
to get stuck. Life becomes more about having others feel bad about
our pain and make up for that pain than about accepting and
healing our pain. This can hold us back from living the kind of life
we want to live, as our lives become more about getting revenge and
gathering evidence against the person who has hurt us, rather than
about taking steps toward our values.
It’s like life turns into a courtroom, and the main goal is to prove
the other person guilty—to make sure the person is convicted of the
crime and sentenced appropriately. We may devote ourselves to
carrying a briefcase of evidence everywhere we go and continue to
add more and more evidence. Eventually the briefcase becomes so
heavy that it bogs us down. Attempts at punishing others and
making them feel the pain and suffering they’ve caused us ends up
limiting our own movement and choices. Being so invested in
proving that they’ve wronged us ends up punishing us.
The question is, how can we move on and let go of our desire for
the other person to get it? How can we leave the briefcase of
evidence at home, knowing that it’s still there, that the crime hasn’t
been dismissed or discounted, but that it doesn’t have to be a burden
we must carry with us everywhere we go? We can acknowledge that
we’ve been hurt and wronged and that we still have the choice to
leave the evidence at home. This way we can live the life we want to
live, free from the burden of carrying this evidence.
6. Use Mindfulness and Visualization to Explore the Moment of Choice
The session concludes with a mindful eating practice to explore feeling
urges and resisting them, followed by an extended visualization on resisting
the impulse to act on anger and, ultimately, replacing resentment with
compassion. Begin by briefly explaining mindfulness of the anger
experience:
Give the group members each a small piece of chocolate and ask them
to notice every aspect of the chocolate. Before they put it in their mouths,
have them notice what it looks like, how it smells, and its temperature and
texture. Then have them put the chocolate in their mouths and observe how
it feels, its flavor, and, most importantly, the urge to chew or swallow the
chocolate. Ask them to let the chocolate melt in their mouths as slowly as
possible while noticing what it feels like to not act on an urge or impulse.
Help them identify this as the moment of choice, when they have an urge to
do something but can choose to do something else.
Next, conduct visualization that explores using a similar approach to
anger, having group members focus on a specific person whom they tend to
get angry with or resent. Here’s a sample script:
Now we’ll practice a similar exercise with anger. Close your eyes
and visualize a person you sometimes struggle with—a person you
think has wronged you in some way. Recall a specific incident with
this person—maybe an argument or other difficult interaction. Let’s
explore the anger slowly, just like we did with the chocolate. Hold
the image of the incident in your mind and notice all of the different
aspects of it. Where are you? Who are you with? What are you
saying? Notice the sounds, sights, and smells in that situation. Let
yourself feel some of the pain that this relationship causes you.
Bring your focus to any difficult or uncomfortable physical
sensations, perhaps in your stomach, chest, head, or shoulders.
Once you’ve identified a difficult physical sensation, raise a hand.
(Pause and wait for signals. Stay with this for a good while if group
members are having trouble.)
Now see if you can stop wrestling with that physical sensation
and just observe it. The point is not to like the feeling, but to
experience it as what it is: a sensation in a part of your body. Keep
noticing that sensation. See whether you can notice exactly where
that sensation is located in your body—where it begins and ends
and what shape it has. As you do this, see if you can drop any
struggle or sense of defense with this sensation and just have it as a
sensation… When you are a bit more open to this sensation, raise a
hand. (Pause and wait for signals.)
Notice any emotions that are arising. Maybe you’re feeling hurt,
shame, fear, or guilt.
Now gently turn your attention to your thoughts in this situation
with this person you have trouble with. Simply watch as judgments
and evaluations come up. Just notice and label them, then let them
go. You can say to yourself, “There’s a judgment” or “Thank you,
Mind, for that thought,” but then let it go without getting involved in
it. Just keep noticing judgments, stories, and criticisms and letting
go of each.
Now notice your impulses. How do you feel pulled to react in the
difficult interaction you’re imagining? Do you want to escape? Do
you feel an urge to attack? Notice the storm within, pulling you to
use old coping behaviors, and identify the specific behavior you’re
pulled to engage in.
Now, as you’re observing all of the sensations, emotions,
thoughts, and impulses that your anger brings up in you, see if you
can notice whether this pain is connected to a schema. Also see if
you can notice any other emotions underneath the anger. Maybe you
were feeling shamed when you became angry. Maybe you were
feeling rejected when you became angry. Maybe you were feeling
criticized and your defectiveness schema was activated. When
you’ve identified a schema that has been activated, raise a hand.
(Pause and wait for signals.)
Now turn your attention to this person who you feel has done
you wrong. Notice his or her behaviors. Can you try to imagine
what schema might have been activated for that person? Maybe he
or she criticized you because of feeling rejected. Perhaps this person
feels guilt or shame and is blaming you for it. Maybe this person
feels unworthy and is trying to avoid that feeling by attacking you.
See if you can get a sense of what schema this person might be
trying to avoid.
Now I’ll ask you to see if you can find some empathy for this
person. Can you notice how the other person’s behaviors in that
situation brought more pain to him or her? Notice the other person’s
pain. See if you can begin to feel some acceptance of this person.
This is who the person is and how he or she is in the world.
Sometimes this person is difficult to be with because of struggling so
much to avoid his or her own pain. In this moment, see if you can
accept this person just as he or she is, even with the behavior that
brings you pain. See if you can extend compassion to this person
and let go of your anger and resentment.
7. Assign Homework
Assign the following homework to be practiced throughout the week:
Have clients commit to following through on the valued intention
identified at the beginning of the session.
Session 8
Session 8 also begins with checking in on how group members did on
following through on their valued intention for the week and setting a new
intention for the coming week. Having explored anger and the emotions
beneath anger in session 7, you can now turn to exposure to the primary
pain associated with schema activation. From this point forward, defusion
and exposure work proceed in tandem, as difficult thoughts often bring up
difficult emotions, and vice versa. To that end, session 8 includes a variety
of visualizations and experiential exercises with a focus on letting go of old
control strategies and not identifying with painful schema-related affect and
cognitions.
Procedures
1. Review group members’ experiences with the homework from session 7 and set a
new intention for the coming week (Valued Intentions Worksheet; 10 to 15 minutes).
1. Review Homework
Ask group members to share their experience in following through on
their valued intention. Explore any barriers that came up and brainstorm
strategies to deal with those barriers, then have them set a new intention for
the following week. For those who didn’t follow through, it’s best to
continue working on the previously identified intention unless they have
determined that the intention doesn’t genuinely reflect their values.
On the back of the index card write down the valued intention for which
this thought or feeling has been a barrier. Identify the related value and
write that as well, and have all of the group members do the same. Then
bring the front of the index card, with its schema-driven thought or feeling,
closer to the volunteer and help the volunteer see that the farther away he or
she pushes the pain, the farther away the value is:
What could you do with this card if you wanted to continue escaping
and running from this experience—if you wanted to get rid of this
thought or feeling? You can continue to try to push it away or even
throw it away. (Move the card farther away from the client, crumple
it up, or put it in the garbage.)
But have you ever managed to permanently remove this thought
or feeling? Have you managed to keep it far away from you? And if
you do toss this card away, even if it does get it farther away from
you, what else is farther away? What else is on that card? The
farther away that thought or feeling is, the farther away your value
is. The closer the thought or feeling is, the closer the value is. Can
you get closer to this value without getting closer to this pain? So
the question is, would you be willing to have the thought or feeling
on this card if it means that you’ll also be closer to the value that’s
on the other side?
Having suggested that the only way to be closer to the value is through
willingness to be closer to schema-related pain, help the group see how they
might make space for difficult thoughts and feelings. Take the volunteer’s
index card and place it on his or her lap. Ask what this feels like, then
explore defusion from difficult thoughts and feelings using questions such
as these:
How many words are there on the front of your card? How many
letters are there? What color ink are they written in? Can you read
them backward? Can you have these letters and words and just
observe them? Can you have them just as they are, without pushing
them away or struggling?
Ask group members to carry the index card with them for the following
week as an exercise in having painful thoughts and feelings without buying
into them:
Now I’m wondering if you would be willing to take this card with
you and keep it in your pocket for the next week. Look at the thought
or feeling on the front once a day. Don’t argue with it. Don’t avoid
it. Don’t buy into it. Just look at it, stay in contact with it, and put it
back in your pocket. Would you be willing to do that? And how
about a further step? Would you be willing to commit to doing the
action on the back of that card, bringing the card with you as you
take that step?
3. Hold one end of a rope and ask the volunteer to hold the other end.
Then inquire about how the volunteer has been relating to this pain
when it shows up.
4. Pull on the rope and let the volunteer struggle with you as the
schema-related pain. Remind the volunteer of the feelings and
thoughts. Pull the volunteer around or let him or her try to get away
by pulling you for a minute or two.
6. After the volunteer drops the rope, continue to represent the pain
and follow the volunteer around wherever he or she goes.
7. Help the volunteer notice that even after he or she drops the rope,
the schema-related pain is still there. However, the volunteer is now
free to move around, including toward important values. Even
though the pain is still there, the volunteer is setting the direction
rather than being constrained and locked in a struggle.
3. Have them notice that the self observing the memory is the same as
the self in the memory.
4. Have group members let go of the recent memory and ask them to
try to recall one of the first times when the schema from that
memory was triggered and that familiar story began to arise—an
early experience perhaps with a parent or caregiver, at school, or
with friends. Guide them in vividly recalling the event and all of the
associated images, sounds, physical sensations, emotions, and
thoughts. Ask whether the stories connected to this early event seem
to manifest in current relationships, or whether they find themselves
trying to escape or avoid this experience of themselves. Ask them to
compassionately make space for this difficult memory and their
younger self and guide them in accepting all of these experiences,
perhaps using the metaphor of the sky and the weather.
5. Have them notice that the self observing this childhood memory is
the same as the self in the memory.
6. Have group members let go of that early memory and recall a recent
situation where they experienced thoughts and feelings opposite
those triggered by the schema—perhaps a situation where they felt
confident, secure, or loving toward themselves. Again, have them
bring to mind all of the details of the situation: where they were,
who they were with, and what was said, along with the associated
images, sounds, physical sensations, emotions, and thoughts.
7. Finally, have them notice that the self observing this memory is the
same as the self in the memory—and in all of the memories brought
to mind in this visualization, both positive and negative.
8. Assign Homework
Assign the following homework to be practiced throughout the week:
Have them notice whether they can make space for any
uncomfortable feelings that come up while acting on values.
Session 9
Again, the session begins with checking in on how group members did on
following through on their valued intention for the week and setting a new
intention for the coming week. Because this is the next-to-last session, it
reviews many of the topics and skills from previous sessions and gives
group members an opportunity to practice and commit to new behaviors.
An important focus of this session is teaching group members effective
communication skills. This session isn’t as full as sessions 1 through 8,
creating some flex time to cover material that didn’t fit in earlier sessions.
You can also use the extra time to address any lingering issues group
members may be experiencing.
Procedures
1. Review group members’ experiences with the homework from session 8 and set a
new intention for the coming week (Valued Intentions Worksheet; 10 to 15 minutes).
2. Conduct a visualization exploring reactions to recent schema-triggering events (5 to
10 minutes).
1. Review Homework
Ask group members to share their experience in following through on
their valued intention. Explore any barriers that came up and brainstorm
strategies to deal with those barriers, then have them set a new intention for
the following week. For those who didn’t follow through, it’s best to
continue working on the previously identified intention unless they have
determined that the intention doesn’t genuinely reflect their values.
Afterward, explore what this experience was like for the group. Have
group members envision a values-based response to the situation. What
would they have liked to do differently? How could they have behaved in a
way that would enhance the relationship?
3. I need [describe your need in terms of values] (for example, “I need connection,
[respect, honesty, and so on]”).
4. Would you be willing to [specific request describing how this person can meet your
need]?
Here’s an example:
1. When we had plans to meet at two in the afternoon on Saturday and you showed
up a half hour late,
4. Would you be willing to be more prompt in the future and make sure that you follow
through with our plans?
Get comfortable in your chair and gently close your eyes. Begin by
focusing your attention on your breathing for a few breaths.
Now recall that moment when your schema was triggered in an
important relationship—the event you’ve been visualizing
throughout this session. Maybe you felt deprived, abandoned,
defective, or ashamed. Try to contact the core feeling in that moment
when the schema was triggered. Where in your body do you
experience that schema feeling?
Look back and try to recall how many times that feeling came up
for you today. How many times over the past week? How many times
over the past month? Try to see if you can recall the very first time
you had this feeling or one of the first times you had it. When you
have that earliest memory in mind, raise a hand.
Has this feeling been with you for a long time? Does it come up
in many different relationships? How have you related to this
feeling? Stay with this pain and breathe with it. If you notice any
urges to escape or push away this experience, just notice that urge
and see if you can allow yourself to stay with this experience. What
does it feel like to fully experience this feeling without struggling?
Can you allow yourself to feel 100 percent of your experiences with
compassion and gentle kindness toward yourself? Can you make
space for all the parts of your experience? Does this experience
have to be pushed away or avoided? Or is this pain something you
can handle—something you can observe nonjudgmentally and fully
experience?
Notice any thoughts, emotions, sensations, and urges that are
coming up or getting more intense and just observe them all with
kindness and willingness, as if this schema-related pain is a crying
baby. See if you can allow yourself to invite this pain in and
embrace it as a part of you, a part that’s always been there with you
and always will be there. Nothing needs to be fixed; nothing has to
be changed. You are exactly where you should be. When you are
ready, gradually widen your attention and slowly open your eyes.
6. Assign Homework
Session 10
As with session 9, this final session isn’t as full as the first eight, creating
some flex time to cover material that didn’t fit in earlier sessions and to
address any lingering issues group members may be experiencing. This
concluding session begins with an expansive mindfulness exercise that
continues the work of fostering self-compassion and compassion toward
others as an avenue toward healing. Time is devoted to exploring members’
experiences in the group, and then group members are given a final
opportunity to practice alternative responses. The main priority of this
session is giving group members the opportunity to come up and practice
new values-based behaviors and get feedback from the group. The session
concludes with an exploration of potential barriers and planning strategies
that will allow group members to follow through with committed actions in
spite of these barriers.
Procedures
2. Review group members’ experiences with the homework from session 9 (10
minutes).
3. Discuss group members’ experiences over the past ten weeks (10 to 15 minutes).
5. Discuss potential barriers and develop strategies for acting on valued intentions in
spite of barriers (15 minutes).
Start by closing your eyes and turning your attention to the natural
rhythm of your breath. You need not control your breath in any way.
Just tune in to your body and your breath.
Now bring to mind a moment when a schema was triggered in a
relationship. Get in touch with the pain and hurt that this schema
brings up in you. Then, with your next inhalation, breathe in all of
the negativity and pain. Breathe in that discomfort with the
realization that what you are feeling at this very moment is being felt
by millions of people all over the world. You are not alone with this.
Everyone has schemas. Everyone feels hurt, rejection, shame, and
fear in relationships. This pain is part of being a human being in
this world. Someone in the world is probably experiencing this same
pain, right now, this very moment.
Allow yourself to breathe in this pain more deeply. With each
breath, breathe in your pain, as well as the pain and suffering of
others who are experiencing pain. Make space in your body for all
of the pain that comes with the experience of being human.
Now, with each exhalation, breathe out relief, compassion, and
kindness to others who are suffering. Continue opening up the space
inside you to breathe in more of this pain—your own and that of
others—and each time you exhale, breathe out relief, tenderness,
and compassion. Find the natural rhythm of your breathing. Then,
each time you inhale, open yourself up and be more willing to make
space for all your experience. You don’t have to push away and
escape the hurt and pain that shows up for all human beings. We
were made to handle and contain all of these experiences.
Now, whenever you’re ready, gradually open your eyes with the
intention to continue practicing kindness and compassion toward
the pain of humanity.
2. Review Homework
Ask group members to share their experience in following through on
their valued intention and discuss any barriers that came up. (Later in the
session, you’ll conduct a thorough discussion of potential future barriers
and strategies to deal with them and also ask members to commit to a new
intention.)
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