How Schema Therapy Worksheets Can Help You Improve Your Mental Health

By Jared Levenson - Reviewed on May 3, 2023
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Improving your mental health can be challenging, especially if you’re struggling with PTSD, OCD, or BPD. Or perhaps you have an odd personality that doesn’t quite meet the diagnostic criteria for a “disorder”.

However, that doesn’t mean that you can’t make progress on your own. If you’re someone who’s been struggling with difficult thoughts and emotions, or odd, repetitive behaviors you may be looking for a way to work through them more effectively.

One tool that you might consider using is schema therapy worksheets.

The Online Mental Health Reviews team is made up of licensed therapists, psychologists, and other mental health professionals. We have years of experience working with patients and helping them overcome their mental health struggles through a variety of therapeutic approaches, including Schema Therapy.

In this blog post, we’ll explore what schema therapy is, and the techniques and strategies behind its success in treatment.

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Schema Therapy (ST) Overview

First, let’s discuss what schema therapy is.

Schema therapy is a type of therapy that focuses on identifying and changing patterns of thought and behavior that are deeply ingrained in a person’s psyche. These patterns, known as “schemas,” are often developed early in life and can be very difficult to change.

Schema therapy aims to help people become more aware of these schemas and learn how to challenge and change them. Schema therapy worksheets are a tool that can be used to assist in this process.

If you are already mentally stable and have a propensity for self-wisdom and self-knowledge, Schema Therapy is probably going to be beneficial to you. This method of treatment is slower-paced, more complex in many ways, and also focused on knowing your body and your past.

Benefits of Schema Therapy

Schema Therapy can help:

  • Identify negative patterns and schemas that affect mental health
  • Challenge negative thoughts and beliefs
  • Promote positive thinking and behaviors
  • Improve relationships with self and others
  • Address underlying emotional issues

Who might benefit from using schema therapy worksheets?

Well, anyone who’s struggling with negative thinking patterns or difficult emotions might find them helpful.

Schema therapy worksheets can be used to work through specific issues or to explore general patterns of thought and behavior. They can be a useful aid in helping people to recognize and challenge their negative schemas.

However, it’s important to note that not everyone is a good candidate for schema therapy worksheets. For example, if you have severe mental health issues that require ongoing care, you may need professional therapy rather than self-help tools like worksheets.

Additionally, some people may not find schema therapy worksheets helpful if they’re not willing to put in the time and effort required to use them effectively.

If you’re considering using schema therapy worksheets, it’s important to approach them with realistic expectations. While they can be a helpful tool in improving your mental health, they won’t necessarily be a cure-all.

It’s also important to use them consistently and over an extended period to see results.

Remember, changing deeply ingrained patterns of thought and behavior takes time and effort.

Find a Schema Therapist Near You with Zocdoc

Here are the step-by-step instructions for finding a schema therapist near you using Zocdoc:

  1. Go to and create a free account by signing up with your email address or using your Google or Facebook account.
  2. Enter your location, preferred insurance, and any other search criteria that matter to you, such as gender, availability, and rating.
  3. Type “schema therapist” in the “What type of doctor?” field, or select “Schema Therapy” under the “More” tab on the left-hand side of the page.
  4. Browse the list of schema therapists near you and read their profiles, ratings, and reviews to determine if you would be a good fit.
  5. Check each therapist’s availability and book an appointment directly through Zocdoc using the online scheduling tool.
  6. Fill out the necessary paperwork, including the new patient form, insurance information, and payment details, if applicable.
  7. Attend your scheduled session, either in person or online using Zocdoc’s secure video chat platform, and discuss your mental health concerns with your therapist.

Zocdoc is a convenient and user-friendly platform that connects patients with healthcare providers, including schema therapists, based on their needs and preferences.

By using Zocdoc, you can save time and hassle by booking appointments online, reading reviews and ratings, and comparing prices and insurance coverage.

Plus, you can arrange to receive appointment reminders and notifications via email or text message, ensuring that you never miss a session.

Schema Therapy Worksheets

Schema Therapy Worksheets

Schema Therapy Worksheets and Workbooks

Schema therapy worksheets and workbooks are helpful tools designed to guide individuals through the process of identifying and changing negative thought patterns and behaviors.

  • These worksheets and workbooks are typically used in conjunction with schema therapy, an integrative approach to therapy that combines elements of cognitive therapy, behavioral therapy, psychoanalysis, and related approaches.
  • The worksheets and workbooks are specifically designed to help individuals identify and challenge maladaptive schemas, or negative thought patterns and beliefs, that often lead to mental health conditions such as depression, anxiety, and personality disorders.
  • Through a series of exercises and activities, individuals can gain a better understanding of their schemas, how they developed, and how they impact their thoughts, behaviors, and emotions.
  • These worksheets and workbooks can be used by mental health professionals, as well as individuals struggling with their mental health, to help them create a more positive, healthy mindset and improve their overall well-being.

If you are interested in learning more about schema therapy worksheets and workbooks, I recommend trying the free trial of Psychology Tools. They have an excellent set of Schema Therapy (ST0 worksheets and workbooks, which you may download –

How To Use Schema Therapy Worksheets

Schema Therapy Worksheets are an effective tool used in psychotherapy to help individuals identify and manage negative thoughts, emotions, and behaviors. You can find more ST worksheets on Positive Psychology here –

  • These worksheets come in a printable format, which patients can use to self-reflect on various aspects of their mental and emotional well-being.
  • These worksheets are designed to address a wide range of issues, including stress, anxiety, depression, and relationship problems.
  • They provide a structured way to define negative patterns of thinking and behavior and identify more positive alternatives to improve your overall mental and emotional health.
  • Using these worksheets can increase your awareness of your thinking and behavior and help you gain control over them.
  • They contain a set of comprehensive techniques that can help you rehearse adaptive behavior in imagery or role-play, perform behavioral homework, and reward rewarding adaptive behavior.

Where to Find Schema Therapy Worksheets

Here are some of the best schema therapy worksheets that can be used to identify and change negative patterns of thinking, feeling, and behaving:

Take advantage of these free resources to enhance your schema therapy practice.

Who Can Use These Printable Schema Therapy Worksheets (PDF)?

The worksheets are designed for use by clinicians, therapists, and psychologists who have background knowledge of Schema Therapy.

Using these worksheets can be incredibly beneficial for those struggling with mental health issues as well (if they have the motivation), as they provide tools to help create positive changes in your life.

Whether you are struggling with anxiety, depression, or any other mental health issue, Schema Therapy Worksheets could help you identify what’s causing your struggles and develop effective coping strategies.

So, if you are in therapy and have a mental health professional who uses Schema Therapy, these worksheets might be one of the tools they use to help you overcome your struggles.

7 Effective Schema Therapy Techniques for Improving Mental Health

Here are 7 Effective Schema Therapy Techniques for improving your mental core emotional health:

1. Behavioral Homework

Behavioral homework is a practical application of Schema Therapy that involves setting goals to implement healthy behaviors into your day-to-day routine. By identifying areas of concern and focus, you can work towards making specific changes that can improve your mental health.

For example, if your goal is to challenge negative thinking, you can try capturing your negative thoughts on a piece of paper, and then disputing them with logical evidence.

2. Role-Playing

Role-Playing is a technique used in Schema Therapy that helps you explore different emotions, behaviors, and situations. It can be used to strengthen self-esteem, clarify feelings, and improve communication with others.

Let’s say you struggle with assertiveness. Role-playing allows you to practice how to say “no” in a calm, confident manner.

3. Imagery Rescripting

Imagery rescripting is a technique used in Schema Therapy to address traumatic experiences that impact mental health. This technique involves revisiting negative memories and replacing them with new, positive outcomes.

For example, if someone had a traumatic experience with spiders, they might be asked to imagine a new scenario where they are in control, and the spiders are no longer a threat.

4. Empathy Training

Empathy training is a technique used in Schema Therapy that focuses on developing empathy towards yourself and others. The goal is to develop the ability to understand and respond to different emotional needs positively.

For example, if you struggle with self-criticism, empathy training focuses on learning to treat yourself with kindness, as you would treat a good friend.

5. Mindful Awareness

Mindful awareness is a technique used in Schema Therapy that helps increase self-awareness and reduce stress. By being present in the moment, you become more aware of your thoughts and feelings, and you can respond to them more healthily.

For example, you can practice mindful breathing exercises to calm your mind and release the tension in your body.

Read our review of Headspace because Headspace is the world’s leading secular, online mindfulness training platform.

6. Resolving Unmet Needs

Resolving unmet needs is a technique used in Schema Therapy that helps address the core unmet emotional needs that are impacting your mental health. By identifying these core emotional needs, you can work towards healthily fulfilling them.

For example, if you need safety, you can create personal boundaries to feel safe and secure.

7. Empty Chair Technique

The Empty Chair Technique is a technique used in Schema Therapy that helps you acknowledge and express your emotions. By imagining someone else sitting in an empty chair, you can express your feelings towards that person safely.

For example, if you struggle with anger towards a family member, you can visualize them sitting in an empty chair and expressing your feelings towards them, without actually confronting them.

Actionable Steps

  • Identify specific areas of concern that impact your mental health
  • Set realistic goals and develop behavioral homework to achieve them
  • Practice daily mindful awareness exercises
  • Try empathy training by treating yourself with kindness
  • Consider seeking the help of a trained Schema therapist to guide you through these techniques.

By implementing these 7 Effective Schema Therapy Techniques into your daily routine, you can develop healthier patterns of thinking, emotions, and behaviors, and improve your mental health and overall well-being.

How Does Schema Therapy Work?

Schema therapy is a type of psychotherapy that aims to help individuals identify and change negative patterns of thinking, feeling, and behaving that are causing emotional distress. It is based on the concept of schemas, which are underlying themes or patterns that shape our beliefs about ourselves, others, and the world around us.

Principles of Schema Therapy

Schema therapy operates under several principles, including:

  • Early Maladaptive Schemas: These are common themes that develop in childhood and continue to persist in adulthood, shaping our beliefs and behaviors. By identifying and changing these schemas, individuals can develop healthier patterns of thought and behavior.
  • Schema Domains: These are broader areas of life that are impacted by early maladaptive schemas, such as relationships, work, and self-care.
  • Coping Styles: These are ways of coping with negative emotions that may have developed as a result of early maladaptive schemas. Some coping styles can be maladaptive and need to be changed.
  • Schema Modes: These are modes of thinking, feeling, and behaving that can be triggered by specific situations or emotions. By identifying and modifying these modes, individuals can develop healthier responses to stressors.

Techniques Used in Schema Therapy

Schema therapy uses a variety of techniques to help individuals identify and change negative patterns of thought and behavior.

Some of these techniques include:

  • Cognitive Restructuring: This involves identifying negative or maladaptive thought patterns and replacing them with healthier, more positive ones.
  • Imagery: This involves visualizing positive experiences or outcomes to help counteract negative self-beliefs.
  • Role Playing: This involves practicing more adaptive ways of responding to challenging situations in a safe and supportive environment.
  • Experiential Techniques: These involve identifying and connecting with emotions related to early maladaptive schemas to gain insight and promote healing.

Schema Therapy Worksheets Conclusion:

In conclusion, schema therapy worksheets can be a valuable tool for anyone looking to improve their mental health. They can help people become more aware of their negative thinking patterns and learn how to challenge and change them.

However, it’s important to approach them with realistic expectations and to recognize that they may not be right for everyone. If you’re struggling with severe mental health issues, professional therapy may be a better option.

But if you’re committed to making progress and are willing to put in the work, schema therapy worksheets can be an effective way to improve your mental health.

Feel free to leave a comment with any questions or thoughts you may have about Schema Therapy Worksheets. We would also love to hear from you on what mental health service, app, or course you think the Online Mental Health Reviews team should buy and try next. Don’t hesitate to share your thoughts and suggestions with us!

Finally, our team at Online Mental Health Reviews has similar topics you may want to learn more about, such as: who is best for schema therapy, where is schema therapy near you, schema therapist training, and the schema therapy approach questionnaire.

Our team would love to hear from you too! Tell us what mental health software to review next on Online Mental Health Reviews. If you have stories about using a particular product or know of a discount code, please share so everyone may benefit!

Best Value-Per-Dollar
BetterHelp | Online Therapy for Stressed Professionals
$60-$90 / Week

Overall, BetterHelp conveniently provides busy professionals with various live therapy options to make it the best online therapy in terms of value per dollar.

Try 10% Off Our Review

If You’re In An Emergency

If you or someone you know is experiencing a crisis, please know that there is help available. It’s important to seek immediate assistance if you or someone you know is feeling like they might hurt themselves or others.

If you’re in the United States, you can call 911 for emergency services or the 988 Suicide and Crisis Lifeline for immediate help. This hotline is staffed with trained crisis counselors who can provide support and help you through this difficult time.

For those who prefer online therapy appointments, there are many options available. Online therapy can be helpful for those who may not feel comfortable seeking help in person or who have limited access to mental health services in their area. You can search for online therapy providers or download apps that offer mental health services and resources.

If online therapy is not feasible, you can call the 800-662-HELP National Helpline for immediate assistance and treatment options for mental or substance abuse disorders.

Remember, you don’t have to face your crisis alone. There are many resources and options available to help you through this difficult time. Please seek help as soon as possible.

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