Schema therapy
The primary modality I use is called Schema Therapy. Schema Therapy was developed by Jeffrey Young and integrates ideas and techniques from cognitive-behavioral therapy (CBT), attachment theory, psychodynamic approaches, and emotion-focused therapies. It was originally designed to help people with difficulties who were not responding to standard CBT. It is now used to treat a range of problems, including depression, anxiety, complex trauma, PTSD, and and long-standing relationship problems.
Schema therapy focuses on identifying and changing early maladaptive schemas— beliefs that developed in childhood when core emotional needs (like safety, love, autonomy, or validation) weren’t met. When these beliefs are activated, they are often accompanied by painful feelings, memories, and uncomfortable body sensations. For example, someone with a “defectiveness shame” schema may at times see themselves as bad, unlovable, or broken and feel sad, small, and defeated. We can heal these schemas by processing the experiences they developed from, and by learning how to meet our emotional needs in adulthood.
Another important part of schema therapy is schema modes. All of us have different parts or sides of us. These parts of the self get activated depending on the situation, especially when a schema is triggered. The main goals of schema therapy is to connect with your 1) “Vulnerable child mode” - the part of you that feels small and holds the tricky and painful feelings activated by schemas and 2) your “Healthy adult mode” - the grown up part of you that has the capacity to cope in healthy ways, be compassionate, wise, and protective. Now that you are an adult, you can learn how to show up for your “Vulnerable child mode” as your Healthy Adult self.
If you engage in this therapy, you can expect there to be a focus on exploring and processing childhood experiences, learning how to recognise and respond to schemas and modes, and strengthening the “Healthy Adult” mode so you can meet your emotional needs in healthier ways and build more satisfying relationships.
Schema therapy involves cognitive techniques (e.g., challenging and restructuring maladaptive thoughts such as “I’m unlovable” → “I am lovable” or writing flash cards to connect with a healthy adult perspective and counter schema-driven thinking, imagery (e.g., imagining painful childhood memories and inserting the therapist (or Healthy Adult self) into the scene to provide protection, nurturing, or validation), chair work (dialoguing or hearing from different modes using different chairs to represent each mode), role play (e.g., practicing new ways of responding in triggering situations), behavioral pattern–breaking (e.g., practicing healthier responses outside sessions, building assertiveness and emotion regulation skills), relational techniques (e.g., within appropriate professional boundaries, I will do my best to provide warmth, empathy, consistency, and validation for you to internalise and to help strengthen your own Healthy Adult mode), and mode work (e.g., strengthening the Healthy Adult to nurture the Vulnerable Child).
EMDR
I typically integrate EMDR (Eye Movement Desensitization and Reprocessing) with schema therapy. EMDR is a form of psychotherapy originally developed by Francine Shapiro in the late 1980s to help people recover from traumatic memories and distressing life experiences. It’s best known as an evidence-based treatment for PTSD, but it’s also used for anxiety, depression, phobias, grief, and other difficulties.
EMDR is based on the idea that distressing or overwhelming experiences can get “stuck” in the nervous system and are not fully processed like normal memories. They may be stored in a raw, emotionally intense form, causing flashbacks, intrusive thoughts, body sensations, or distressing emotions.
EMDR helps reprocess these memories so they become less emotionally charged and can be integrated into a person’s life story in a healthier way.
EMDR processing involves:
Recalling a distressing memory (including associated thoughts, feelings, and body sensations).
Engaging in what is called bilateral stimulation — often side-to-side eye movements, but sometimes tapping or sounds alternating left/right.
This dual focus (memory + stimulation) seems to help the brain reprocess the memory, reducing its emotional charge, and allowing healthier beliefs to form.
You can find out more here: https://emdraa.org/emdr-resources/
The course of therapy
Therapy typically involves 1 to 3 years of weekly to fortnightly 55-minute sessions. The frequency and duration of therapy will depend on several factors, including your preferences, and the expected length of therapy will be discussed with you.
There are three broad phases:
(1) the Bonding and Emotional Regulation stage - at the start of therapy, the focus is on developing trust, feeling more stable, and learning healthy emotion regulation strategies.
(2) The Schemas/ Mode Change stage - in the middle part of therapy, the focus is on building your awareness of your schemas and modes, their childhood origins, and how they influence present life, and engaging in imagery, chairwork, and other techniques to address them.
(3) The Autonomy stage - in the final part of therapy, the focus is on encouraging independence, self-confidence, and the consolidation of new skills.
You can decline or withdraw from therapy at any point - it is completely voluntary. There are a range of effective treatments and health professionals and it’s important you find the support that is the right fit for you.
I may also need to terminate therapy for various reasons (e.g., I form the opinion that the difficulties you are facing are outside my scope of practice and you will be better helped by a different professional/service, or my employment situation changes). If this is necessary, this will be explained to you and you will be offered support with transitioning to alternative sources of assistance.
Please note therapy in private practice settings does not include crisis support - if you need immediate support please present to emergency or ring 000.