One of the early schema therapy exercises is to examine your behaviour for all the ways in which your schemas mainfest themselves. Below is the list I drew up with elaboration of some items, its a conglomeration of surrender, avoidance and overcompensation strategies and I them I see manifestations of my defectiveness, emotional deprivation and failure.
- Alcohol - this has been my demon and it operates in a number of ways. First it is an escape from feeling awful about myself. Second, after I get very drunk I have strong feelings of shame. Third, it handicaps me, disrupting my sleep, muddying my thoughts and making it hard to do the things I want to do, thus reinforcing feelings of failure.
- Being judgemental and critical - both of myself as well as others. I can see as clear as day that this drives people away, but I still do it.
- Spend inordinate amounts of time fantasising about idealised scenarios, in work, in love life.
- Trying hard to prove I'm okay - even the outcomes of small tasks become means of making me feel that I'm not a bad person. Two of my big adulthood achievements (finishing PhD and running marathon) were also these try-hard efforts. Somehow I thought my identity would change for the better after doing these but the effect was short-lived.
- Passive aggressive e.g. late (especially with my family), unreliable, withholding.
- Angry outbursts, being unconscious of my impact on others, or not caring.
- Failing to make my needs/preferences known (being 'easygoing') then being passively resentful.
- Don't begin or complete tasks that would give me satisfaction. Procrastinate, don't follow through on plans.
- Being drawn to withholding people most particularly in my intimate life.
- Put others up on a pedestal, seeking their validation.
- Dissociate, sometimes unconsciously, othertimes through compulsive self-soothing behaviours (I've got a whole repetoire of these).
- Scapegoat passive people - this one is very scary as I can see myself doing it but it's like no matter how hard I try I can't stop myself. I did it to a lovely man I dated earlier this year - it was ugly and distressing.
- Get very attracted to people who are emotionally unavailable or not particularly validating.
- Am hypersensitive to perceived signs of exclusion and rejection. Brings up a lot of anxiety and compulsion to close the distance.
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