I have schemas????

So…I have been doing some work on schemas. A schema is a cognitive framework that plays an important role in how our existing knowledge interacts with new information. Schemas work subconsciously to evaluate the information we encounter every day. Most of the time, we are unaware of how they operate, yet they strongly influence how we perceive our surroundings and the people in them.

Some schemas work well, while others can be a major hindrance. Schemas allow our brains to take “shortcuts” when interpreting the vast amount of information we take in. That sounds helpful, right? Well, not always. Sometimes these cognitive frameworks cause us to ignore important information and focus only on details that support our preexisting beliefs and biases. This can make it difficult to gather and retain new, useful knowledge about the world around us.

Schemas are also resistant to change, which means it can take significant effort to reshape them. Schemas are not necessarily negative, but some are considered maladaptive. Most people have several schemas—some serve us well, and others do not.

There is a helpful survey that can identify personal schemas. I took the assessment and learned that I have several maladaptive schemas. Here are my top four:

• Negativity/Pessimism

• Defectiveness

• Social Isolation

• Failure

Among several others, these are the ones that stood out most. I will go through them one by one.

Negativity/Pessimism

This schema can develop in children whose parents are depressive or negative, or in children who experience severe adversity early in life. It is characterized by seeing the glass as half empty—focusing on the negative side of life, expecting things to go wrong, and engaging in catastrophic thinking.

Defectiveness

This schema can develop when a child grows up in a rejecting environment. It is characterized by the belief that something is seriously wrong with you, along with low self-esteem and feelings of being defective or unworthy of love and respect. It often includes strong feelings of shame or embarrassment about perceived flaws and fear that those flaws will be exposed.

Social Isolation

This schema can develop when a child grows up in an isolated environment or feels different from others in meaningful ways. It is characterized by the belief that you do not belong anywhere, feeling different or disconnected, expecting rejection or criticism, and experiencing social anxiety.

Failure

This schema can develop when parents do not encourage independence, goal-setting, or the development of skills and confidence. It is characterized by the belief that you have failed, will fail, or are currently failing at life. It includes feelings of inadequacy, incompetence, and low self-confidence, along with strong negative emotions related to perceived failure.

I do not write about these schemas to blame my parents. Many factors influence how schemas develop. Family environment is one factor, but genetics and experiences outside the family also play important roles.

I am at the beginning of challenging these maladaptive schemas, and I know I have a long way to go. It will take time, effort, and persistence. Right now, I feel like I am standing at the bottom of a huge mountain, preparing to climb it one step at a time.

More later…