What is Schema Therapy
Schema Therapy was developed by Dr Jeffrey Young, in response to his experience using Cognitive Behaviour Therapy with clients who have more emotional dysregulation and struggle with interpersonal relationships.
He had initially developed it to use with those clients who present with Borderline Personality Disorder and found it to be just as effective as Dialectical Behaviour Therapy in treating the symptoms.
It has also been found to be effective in reducing emotional dysregulation and interpersonal challenges.
What Does Schema Therapy Do?
Schema Therapy involves identifying and modifying maladaptive patterns of behaviour and beliefs which were shaped by early experiences and unmet emotional needs and promoting self-compassion and healthy coping mechanisms.
It has an integrative approach, combining cognitive, behavioural, attachment theory and experiential techniques to address deep-rooted schemas to help clients achieve lasting change.
Together through the work, we identify the unhealthy schemas and coping methods and replace them with healthier patterns of thoughts, feelings and behaviour.
Our sessions aim to meet the core emotional needs of clients in healthy ways through the reparative relationship between them and their therapist, aka ‘Limited Reparenting’ process (Young, J. E., Klosko, J. S., & Weishaar, M. E. (2003)).
The goal is for you to eventually have your emotional needs met both in and outside therapy.
What Disorders Are Schema Therapy Used For?
Since Dr Young’s original work, Schema Therapy has been used effectively with many other challenges such as Narcissistic Personality Disorder and Obsessive Compulsive Disorder.
It has also been found to be effective with Depression, Eating Disorders, and Post Traumatic Stress Disorder.
Given its long-term focus, it’s also been found to be effective with other more entrenched presentations.
What Are The Five Domains Of Schema Therapy?
In Schema Therapy, identifying our maladaptive schemas is key to improving our well-being and our relationships.
Schemas are like the lenses we wear which lead us to interpret situations in a certain way which aligns with our schema.
The early maladaptive schemas, which are developed in our early years are based on unmet core emotional needs are grouped into five domains.
Each domain represents a cluster of schemas that arise from specific unmet needs. Here’s an overview of the five domains:
1. Disconnection and Rejection
Schemas can develop which leave us feeling unsafe, unloved, or unworthy due to unmet needs for connection and acceptance when we were young.
2. Impaired Autonomy and Performance
Through our early experiences of criticism or neglect, we can develop schemas where we struggle with being independent, feeling competent, and self-confident, often fearing failure or catastrophe due to having needs for mastery and autonomy not having been met.
3. Impaired Limits
If we were not given the right limits, or the limits were too harsh, we can develop schemas which lead us to have difficulties with self-control, boundaries, or respecting others’ needs, leading to entitlement or lack of discipline.
4. Other-Directedness
Due to our early experiences, we may have schemas which lead us to consistently prioritise others’ needs over our own to gain approval or avoid rejection, but it is often at a personal cost, leaving us feeling resentful and uncared for.
5. Overvigilance and Inhibition
If we had early experiences where we were left feeling anxious or overwhelmed with emotion, we may have developed schemas that led us to need to suppress emotions, spontaneity, or relaxation due to a focus on control, perfectionism, or avoiding criticism.
Uses And Benefits Of Schema Therapy
Schema Therapy is about understanding those deep-rooted beliefs and patterns that affect the way you see yourself, others, and the world.
These patterns, called “schemas,” often develop in childhood or early adulthood and can shape your emotional responses and behaviours throughout your life.
Schema Therapy helps you identify and break free from these old patterns, so you can live a more fulfilling life.
Key benefits of schema therapy include:
Improved Emotional Regulation
Learn tools to manage overwhelming emotions like anger, sadness, and anxiety.
Healing from Past Trauma
Schema Therapy helps address unresolved childhood trauma and its lasting impact on adult relationships.
Enhanced Self-Esteem
Gain a deeper understanding of yourself and challenge negative self-beliefs, leading to improved self-worth and confidence.
Better Relationships
By understanding your schemas, you can develop healthier, more fulfilling relationships with others.
Long-Term Change
Schema Therapy is not just about managing symptoms; it focuses on creating lasting change by addressing the root causes of issues.
Schema Therapy VS CBT
Schema Therapy and Cognitive Behavioral Therapy (CBT) are both effective therapeutic approaches, but they differ in their methods and focus.
Focus
While CBT tends to focus on changing negative thoughts and behaviours in the present moment, Schema Therapy dives deeper into long-standing emotional patterns and childhood experiences that influence current behaviour.
Emotional Depth
Schema Therapy is more experiential, allowing clients to explore and heal the emotional wounds that underlie their maladaptive patterns. CBT, on the other hand, is generally more focused on addressing thoughts and behaviors in a practical, here-and-now way.
Treatment Duration
Schema Therapy often takes longer than CBT, as it seeks to change core beliefs and deeply ingrained schemas that have been formed over years or decades. CBT may be more short-term and goal-oriented, while Schema Therapy is ideal for those seeking long-term, deeper personal transformation.
In summary, Schema Therapy offers a more comprehensive and long-term approach to overcoming deeply embedded psychological challenges. If you find that past trauma, emotional wounds, or long-standing beliefs are interfering with your well-being, Schema Therapy could be an ideal choice.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr Emma Waddington, Senior Clinical Psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Therapy Approaches
The best type of therapy for men often depends on individual needs and preferences. Common approaches include:
Cognitive-Behavioral Therapy (CBT)
Focuses on understanding and changing unhelpful thought patterns and behaviors. Together with your therapist you’ll uncover your unhelpful thinking styles and find more workable and effective ways of being that are aligned with your values and the life you want to live.
Acceptance and Commitment Therapy (ACT)
Is a mindfulness-based approach that helps individuals embrace their thoughts and feelings rather than fight or avoid them. It encourages individuals to get more clarity on their personal values and helps individuals take committed action towards a meaningful life, even in the presence of discomfort or challenges. By fostering psychological flexibility, ACT empowers people to live with greater authenticity and resilience.
Psychodynamic Therapy
Delves into past experiences and unconscious processes to understand present challenges. Findings the links between early experiences and current challenges can help to make sense of unhelpful behavioural patterns.
Art Therapy
Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
A skilled therapist will work with you to identify the most effective approach for your unique situation.
Taking the step to seek therapy can feel daunting, but it’s an important investment in yourself. Our team is here to support you on this journey with empathy, professionalism, and care.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$290
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Cognitive Behavioural Therapy
Can I do CBT therapy on my own?
While professional guidance is recommended for best results, some self-help CBT techniques can be learned through books, apps, and online resources. This can sometimes be a great starting point. However, a trained therapist can provide personalized support and address complex issues more effectively.
Can CBT be done online?
Yes, online CBT sessions are available and can be just as effective as in-person therapy. This option is especially convenient for individuals with busy schedules or those who prefer the comfort of home. There have been studies showing that the impact is similar to in person. So it is really down to your personal preference.
Can children have CBT therapy?
Yes, CBT is highly effective for children. It uses age-appropriate techniques to address issues such as anxiety, ADHD, depression, anger management, and behavioural challenges. Often clinicians will work to support parents and teach parents the skills to do the work between sessions
At what age can kids start CBT?
Children as young as 5–6 years old can benefit from CBT, depending on their developmental level and ability to engage in structured conversations. Therapists often adapt the techniques to suit the child’s age and understanding. With younger kids, the work may focus more on parents.
Is CBT good for kids with ADHD?
Yes, CBT is effective for children with ADHD. It helps them develop skills to manage impulsivity, improve focus, regulate emotions, and build better organizational habits. CBT can also address any co-occurring issues like anxiety or low self-esteem.Parents are also guided in how to support their kids and create environment that are more structured and predictable.
What are the disadvantages of CBT in children?
Some challenges include:
- Limited engagement: Younger children or those with severe emotional issues may struggle to fully engage with CBT.
- Short-term focus: CBT often focuses on immediate goals, which might not address deeper, long-term issues.
- Homework resistance: Children may find it difficult to complete assignments outside of therapy, which can slow progress.
A skilled therapist will work to overcome these challenges by tailoring the approach to the child’s needs.
However, CBT can be very flexible. If you have any concerns about the work with your child, ask your practitioner to clarify. It is always helpful to have a conversation about your hopes and goals from the work with your child.
FAQ
Each individual’s grieving process is unique, and it is very important to recognise that there’s no “right” or “wrong” way to grieve.
Grief counselling often uses a variety of techniques tailored to your needs, including:
- Narrative Therapy: Encourages you to share your story of loss, deepening your understanding of the meaning of your loss and helping you make sense of your emotions.
- Mindfulness and Relaxation Techniques: Provide tools to manage overwhelming feelings and ground yourself in the present moment.
- Cognitive Behavioral Therapy (CBT): Helps address unhelpful thought patterns and beliefs about the loss and promotes healthier coping strategies.
- Art and Creative Therapies: Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
Each technique aims to provide comfort, understanding, and practical tools to navigate your grief journey.
The best type of therapy for grief often depends on the individual. Many find Cognitive Behavioral Therapy (CBT) and Narrative Therapy helpful, while others benefit from more experiential approaches like art or mindfulness-based therapies.
A skilled therapist will work with you to determine the most suitable approach.
