Schema Therapy

I had a chat to a psychologist yesterday and they recommend I try schema therapy. Schema therapy can be useful for people with split personalities or who have gone through cognitive behavioral therapy before but still find they get “stuck” in unhealthy mindsets.

The premise behind the schema is that you have a belief or a mindset, normally developed as a kid that’s actually really harmful and destructive as an adult. E.G. someone who always finds themselves in abusive relationships or self medicates through a drug addiction might have an unhealthy schema.

My schema is worthlessness

I have a fundamental belief that I’m a completely worthless heap of shit who doesn’t deserve to be here and can’t do anything right. Now that’s hard to write down and I’d never say that to anyone else but this is a constant thought in my head. When I started failing uni this thought was the only thing in my mind and I couldn’t function. I fell into a bout of chronic depression and had no energy to do anything. I escaped this thought by eating, watching tv and playing video games. Cognitive Behavioural Therapy (CBT) helped me to quiet this voice but it’s still there.

Triggers for my schema

I think everyone has these unhelpful thoughts going through their mind. When I’m healthy and looking after myself this voice is just background noise, just like in everyone else’s head. However if I’m tired, stressed, unwell or otherwise just a bit meh, this voice gets louder. I find during a particular time of month, I don’t sleep so well thanks to those pesky hormones. I find this voice gets a little harder to ignore around then. My dad is also a big trigger for me, I think that internal voice resonates with his voice a bit too well.

This might take 2 years

I might be doing this type of therapy for up to 2 years. This won’t be an easy exercise. I have to unlearn a fundamental belief I’ve had with me since I can remember. I can’t change this mindset overnight. Believe me, if I could change it I would have already done so.

It’ll get worse before it gets better

This morning I had a teary because the side walk was blocked, I walked pass the barrier and a worker told me to turn around. I had to back track a distance to cross the road safely and I missed the bus I needed to be on. I got upset with myself for a good half an hour and felt like a complete failure. When I was chronically depressed, that upset mood would stick around all day. I’m glad it now only lasts for half an hour but it’s still an unhealthy response to that situation. By bringing this mindset to the surface it’s going to get worse before it gets better. Just like how physio can be uncomfortable but is meant to make you stronger.

This isn’t Imposter Syndrome

I don’t generally feel like an imposter, parts of my self confidence are actually pretty healthy. I’m good at what I do and I know my career is going pretty awesomely. I don’t feel like don’t deserve my job, friends or family. Overall my life is pretty awesome, I just have this unhealthy reaction to some situations.

Speaking out and getting support

You can watch my presentation to Sydney Tech leaders on my struggles with depression on Twitch here. I’ve also tried mindfulness eating practices with a psychologist who specialized in eating disorders. I have problems with food, I wouldn’t have gotten to 127kg if I had a healthy relationship with food. If you need help, please reach out to any service. You don’t need to struggle with this alone. I’m still here even though I often feel worthless.

What unhealthy mindsets do you have? Or when was the last time you tried to unlearn something?