Physica L illness – Get good physical care, take prescribed medication, and seek treatment for untreated issues. FAST: This is a set of skills that can help us to have stronger, more satisfying relationships- and also feel better about ourselves- who doesn’t want that!? FAST stands for:

Imagery can be a powerful technique for helping clients “push through their coping styles of avoidance and overcompensation to discover alternative ways of relating” (Young et al., 2007). If you are someone who has not yet incorporated some of these things into your life, make a plan for doing so, perhaps trying just one thing at a time. The Good Mood Clinic podcast provides a series of fascinating and insightful episodes based on Schema Therapy and its application. By recognizing our coping responses, we can replace them, move forward, and live more fulfilling lives (Young et al., 2007).Change skills are tools that can be learned. These skills could be strategies for handling conflict and specific behaviors to use as an alternative to self-harm or other problematic responses to emotional pain. If the client’s views differ, use this opportunity to discuss and clarify their perception of their emotional needs, schemas, and modes. Ongoing dialogue can help improve the client’s understanding of ST and awareness of their emotions and needs, and foster an improved bond between client and therapist. 2. Letters to significant others Master(y): When we do things we are good at- or practice until we improve at something hard- it feels good! Getting better, stronger, faster, more skilled, etc. at something we care about creates positive changes in the brain that can help in other areas of our lives, too. Doing activities or tasks that make us feel competent and in control can be a practice that helps other aspects of DBT be more effective. Feeling sad can make you want to avoid activities and people. Instead, approach the situations. Go to that coffee date with a friend. Do those dishes. Try to do things that make you feel competent and self-confident. Anger

Many people find this therapy model helpful, and the specific, actionable steps DBT offers appeals to many people. If you’re looking for more science-based ways to help others enhance their wellbeing, this signature collection contains 17 validated positive psychology tools for practitioners. Use them to help others flourish and thrive. improved interpersonal skills (to build the kind of relationships that support long-term well-being), Empathic confrontation is vital for successful ST. The client is confronted with “interpersonal patterns” empathically as part of the therapeutic relationship (Arntz & Jacob, 2013).While similar to the schema flashcard, the schema diary is a little more advanced and useful later in treatment when the client is more comfortable with the terms. The Schema Diary worksheet captures: Comparisons – reflect on the difference between the self now versus a self in a previous (worse) state

Use the list of concepts found in the Schemas, Needs, and Modes Reference Sheet to engage in conversation and explain the ST model to the client.

Treat Physical Illnesses

Create your exercise plan based on your ability level. No one’s body is the same. Do your physical therapy exercises. Use a chair for assistance. Flex your muscles in bed. Not everything will get those endorphins pumping hard but it’s good for your mental health all the same. Practice Early maladaptive schemas (EMSs) are “pervasive life patterns which influence cognitions, emotions, memories, social perceptions, and interaction and behavior patterns” (Arntz & Jacob, 2013). There are three maladaptive coping styles that we typically engage in (sometimes more than one at a time), often unconsciously (Young et al., 2007): Schema healing, while essential to ST, is not easy, yet several tools and techniques can help the process (Young et al., 2007; Jacob & Arntz, 2013). 1. Explore maladaptive modes

Look for shame in particular as a secondary emotion. It is common to feel shame in response to the primary emotion or the behaviors you used in response to the primary emotion. For example, you may feel shame about lashing out in anger. Emotion Myths Learning and Skills building– facilitated through diary cards, worksheets, and/or written homework. The kinds of situations in which it is appropriate to use this technique are ones in which the emotions might not be realistic to the situation you are in, maybe out of proportion, or escalating, or be emotions that you want to challenge or change.

Altering drugs – Avoid mood-altering substances and only take prescribed drugs in the prescribed amounts. Temperature: This skill involves “tipping” the body’s temperature in the other direction, typically with cold water splashed on a face. The tools, worksheets, and techniques within this article provide practical and pragmatic ways of working through Schema Therapy with a client with the ultimate goals of healing, growth, and restoring mental health and physical balance. Young et al. (2007) provide the example of a young man raised by an abusive mother who wishes to form an intimate relationship with a woman. The therapist asks him to imagine being around single women and to start a dialogue between his mistrust/abuse and defectiveness schemas (telling him to leave) and his healthy adult schema (telling him to stay). Behavior Chain Analysis: This phrase is a complicated way of saying, “Study how your choices impact the responses you get.” Most of us navigate life and relationships by relying mostly on behavior patterns rather than thoughtfully considering every action. For those of us who experienced modeling of dysfunctional behaviors, we may have adopted behavior patterns that work against us. Taking time to study our choices and what happens as a result can help us recognize patterns we’d like to change and begin that work.