A List of Positive Schemas

Finally, a list for the Healthy Adult

So much of early Schema Therapy simply focused on the maladaptive schemas. We
have the list of them here. Schema Therapy was developed for patients who had
Borderline Personality Disorder (BPD), severe depression or complex trauma. So of
course the starting assumption was that you didn't get your early needs met, and thus
you developed all of these negative schemas and core beliefs about yourself. Hence,
we only focused on changing what was unhelpful.

If you combine Schema Therapy with Schema Mode Therapy, then we get an approach
that recommends addressing Maladaptive Schemas by increasing the strength of the
Healthy Adult Mode and reduce the Maladaptive Coping Modes.

Yet so many of my patients ask "what does a Healthy Adult look like?" or "How do I
become a Healthy Adult?" And generally I list things like Self-Care, setting boundaries
and regulating your emotions. And to be honest, perhaps that answer falls a little
short. So imagine how excited I was when I discovered that someone did the research
and made a list of Early Adaptive Schemas!
Early Adaptive Schemas
Developed by Louis, Wood, Lockwood, Ho & Ferguson (2018), this research team
looked at the Young Schema Questionnaire (Short Version) and effectively wrote the
questions in the opposite way to 'mirror' the maladaptive items. Hence " I haven’t had
someone to nurture me, share him/herself with me, or care deeply about everything
that happens to me" became "For the most part, I have had someone who really
listens to me, understands me, or is tuned into my true needs and feelings". Then they
used some complicated statistical analysis that I won't bore you with (although if you
want to read the article the link is at the bottom) and refined the list down to 56
questions that measure 14 adaptive schemas which makes up the Young Positive
Schema Questionnaire (YPSQ).

1. Stable Attachment
The belief that your relationships are stable and enduring.
People with this adaptive schema have a strong sense of confidence and security in
their close relationships. They do not cling to the people they are close to because they
have trust and belief that those individuals will not leave them. This trust in the loyalty
and reliability of their close relationships provides a sense of security and peace of
mind and allows them to maintain a sense of independence and self-assurance, even
in the face of potential loss or separation. In situations where they sense someone
they care about pulling away, they do not react with panic or desperation. Their
confidence and trust allow them to approach such situations with composure and
understanding, recognising that people have their own individual needs and dynamics
within relationships.
2. Emotional Fulfilment
The belief that you have someone in your life who meets your emotional needs of
attachment, connection and safety.
People who have this adaptive schema were likely fortunate enough to experience a
nurturing environment where they consistently had someone who cared deeply about
them. Whether it was a parent, guardian, or a close mentor, there was always a person
who invested their time and energy to nurture and support them. They
wholeheartedly shared their experiences, wisdom, and affection, ensuring that the
individual felt valued and cherished. The warmth provided by these caring individuals
was a constant presence, creating a sense of security and belonging that shaped their
journey.

3. Social Belonging
The belief that you belong and are accepted within groups.
People with this adaptive schema have confidence in their ability to fit in and connect
with others. They find common ground and have shared interests with the people they
encounter, allowing them to integrate smoothly into various social contexts. They
experience a genuine sense of belonging and acceptance among others, feeling a deep
connection and inclusion in groups. They do not encounter significant barriers or
feelings of exclusion in social settings. They feel satisfied with the level of connection
they have with others. They have a sufficient number of friends and do not desire or
require additional companionship. They are able to form meaningful connections and
foster relationships that contribute to their overall sense of fulfilment and connection.

4. Competence
The belief that you are capable of managing daily tasks and problems.
People with this adaptive schema possess a strong sense of independence and self-
reliance in their everyday life. They feel capable and confident in their ability to handle
various situations and navigate through daily challenges. They trust their own instincts
and rely on their own assessment of situations, demonstrating a belief in their ability
to make sound decisions and confidence in their problem-solving skills. They view
themselves as independent, emphasizing their self-reliance when it comes to everyday
functioning. They trust in their own capabilities and do not heavily rely on others for
assistance or guidance.

5. Developed Self
The belief that you have matured independently from your parents and can function in
everyday life and maintain appropriate boundaries.
People with this adaptive schema have successfully achieved a level of independence
from their parents comparable to most others their age. They have been able to
separate themselves and establish their own life, maintaining a healthy level of
autonomy. They do not find themselves overly involved in their parent's problems,
recognizing the importance of maintaining personal boundaries and prioritizing their
own well-being and individual growth. This encourages the development of their own
unique experiences, goals, and sense of self. Thus, their sense of identity is not defined
by external influences, allowing them to pursue their own aspirations and forge their
own path.
6. Success
The belief of being capable and competent at work or school tasks.
People with this adaptive schema consider themselves to consistently perform at a
high level, perhaps surpassing the achievements of their peers. Their track record
demonstrates a consistent ability to excel in various tasks and endeavours. They
strongly believe in their competence, recognising their capacity for accomplishment
and set high standards for themselves. With a keen sense of their capabilities, they
confidently navigate the realms of work and achievement, matching or even
surpassing the talents and intelligence of others in their field. Their commitment to
excellence and their belief in their own abilities drive their success and propel them
towards continued growth

7. Empathic Consideration
The belief that others are worthy of respect even when their opinions are different to
your own and the capacity to tolerate not always getting your own way.
People with this adaptive schema possess a strong belief in fairness and equality,
acknowledging that they should abide by the same rules and limitations as everyone
else. They do not seek or expect special treatment, and value the importance of
following established norms and regulations. This mindset allows them to gracefully
accept situations where they are unable to pursue their desired course of action and
instead go along with the decisions made by others. They possess a genuine respect
for the conventions and guidelines that govern social interactions. They exhibit a
humble and inclusive outlook, consistently recognising and appreciating the worth of
what other people have to offer.

8. Healthy Self-Discipline
The ability to maintain routines and persist on difficult goals.
People with this adaptive schema demonstrate a strong ability to discipline themselves
when it comes to completing routine or mundane tasks. They possess the necessary
self-control to stay focused and committed, allowing them to effectively accomplish
such responsibilities. When faced with challenges in reaching their goals, these people
exhibit persistence and resilience. They do not easily give up and are determined to
overcome obstacles in order to achieve what they set out to do. Their tenacity drives
them forward, even in the face of setbacks or difficulties. They display a remarkable
capacity to delay immediate gratification or pleasure in favour of achieving long-term
goals. They understand the importance of sacrifice and are willing to forgo immediate
satisfaction to pursue their larger aspirations.

9. Healthy Self-Care
The willingness to set aside time for self-care and prioritise your own needs.
People with this adaptive schema have a balanced approach to caregiving and
receiving care within their close relationships. They actively take care of the people
they are close to, demonstrating a nurturing approach. However, they are also
comfortable allowing others to reciprocate and provide care for them when needed.
They maintain a belief that they can be a good person while considering their own
needs to be equally important as those of others. They understand the value of
personal time and self-care, avoiding neglecting their own needs in the process of
caring for others. They also make it known that they expect others to consider their
own needs. They maintain healthy boundaries when they give and help others while
expecting their needs to be taken into account also.

10. Self-Directedness
The belief that your own opinion of yourself is more important than needing to
impress others.
People with this adaptive schema possess a strong sense of self-worth and importance,
independent of the attention or recognition they receive from others. They value their
own worth and feel important to people, even when they aren't the centre of
attention. Their self-esteem is not reliant on external validation or praise from others,
and they do not seek recognition or admiration in social or professional settings. Their
sense of self-worth is self-generated and not dependent on external factors such as
wealth or social connections.

11. Optimism
The belief that things will generally turn out for the best.
People with this adaptive schema will focus on positive moments and favourable
circumstances in their life. They tend to feel a genuine sense of happiness and
optimism for the future. They are able to fully embrace and enjoy positive events
without succumbing to pessimistic expectations of impending disaster. They hold a
belief that things generally work out well and there is no need for constant worry, as
catastrophising does not lead to constructive outcomes so they maintain a relaxed
perspective. This optimistic outlook allows them to savour and appreciate the present,
fostering a positive mindset that extends into their expectations for what lies ahead.

12. Emotional Openness

The willingness to express your feelings and show affection towards people with whom
you are comfortable.
People with this adaptive schema demonstrate a high level of comfort in expressing
their positive emotions and feelings to others. They are at ease with showing physical
affection, such as hugs or other forms of touch, as well as verbally expressing care and
affection towards the people they value. They prioritize authenticity and genuine
emotional expression, allowing them to freely and comfortably share their feelings
when they desire to do so. Their ability to convey their emotions contributes to their
authentic and meaningful connections with others.

13. Realistic Expectations

The belief that you can set achievable goals and accept yourself as 'good
enough'. People with this adaptive schema maintain a realistic and grounded approach
when it comes to their expectations for themselves. They find satisfaction in their
accomplishments without feeling the need to be among the best. They embrace the
concept of "good enough" and accept imperfections, avoiding undue stress or
pressure. They strike a balance between responsibility and letting go, understanding
that it is important to prioritise relaxation and not overly worry about unfinished tasks.
They allocate time for both productivity and leisure, avoiding excessive concern over
things left undone. When mistakes are made, they practice self-compassion and give
themselves the benefit of the doubt, fostering a mindset of growth and acceptance.

14. Self-Compassion
The belief that you deserve to treat yourself with kindness and forgiveness.
People with this adaptive schema hold a compassionate view towards themselves,
understanding that mistakes are a natural part of life and do not define their worth or
character. They do not dwell on self-blame or harsh self-criticism, instead they exhibit
a remarkable ability to forgive themselves, recognizing that they do not deserve
punishment for their errors.They possess a healthy self-perception that allows them to
accept their efforts and outcomes with a sense of peace and contentment. They hold a
fundamental belief in their own goodness and have a positive self-image. They
embrace their intrinsic worth and maintain a sense of self-assurance, which
contributes to their overall well-being and resilience in the face of challenges.