Breaking Negative Thinking Patterns

Gitta Jacob is a Clinical Psychologist and Schema Therapist at GAIA, a therapy development and research company in Hamburg, Germany. A founding board member of the International Society for Schema Therapy (ISST), Dr. Jacob is also co-author of Schema Therapy in Practice: An Introductory Guide to the Schema Mode Approach (2012).Hannie van Genderen is a Clinical Psychologist, Supervisor of the Dutch Association for Behavioural and Cognitive Therapy, and Chair of the Dutch Schema Therapy Association. She is also a Psychotherapist at the Maastricht Community Mental Health Centre and co-author of Schema Therapy for Borderline Personality Disorder (2009).Laura Seebauer is a Psychologist, Psychotherapist and Schema Therapist in the Department of Clinical Psychology and Psychotherapy, University Medical Centre, University of Freiburg, Germany.

• Preface viiiCredit for Images x1 Introduction 11.1 What Is Schema Therapy? 21.2 Understanding the Origin of Your Patterns 41.2.1 Recognizing your Modes 51.2.2 Changing your Modes 5Part I: Become Familiar with Your Modes 72 Child Modes 92.1 Vulnerable Child Modes 122.1.1 Get in contact with your own Vulnerable Child Mode 172.1.2 Detecting Vulnerable Child Modes in others 202.2 Angry and Impulsive Child Modes 202.2.1 Get in contact with your own Angry or Impulsive Child Mode 262.2.2 Detecting Angry or Impulsive Child Modes in others 282.3 Happy Child Mode 322.3.1 Get in contact with your own Happy Child Mode 342.3.2 Detecting the Happy Child in others 362.4 Summary 363 Dysfunctional Parent Modes 383.1 Demanding Parent Modes 443.1.1 How can I detect my own Demanding Parent Mode? 493.1.2 How can I detect a Demanding Parent Mode in other people? 493.2 Guilt-Inducing Parent Modes 513.2.1 How can I detect Guilt-inducing Parent Modes? 553.3 Punitive Parent Mode 573.3.1 How can I detect a Punitive Parent Mode in myself? 603.3.2 How can I detect a Punitive Parent Mode in others? 623.4 Summary 634 Coping Modes 654.1 Compliant Surrender Mode 734.1.1 How can I detect a Compliant Surrender Coping Mode in myself? 744.1.2 How can I detect a Compliant Surrender Mode in others? 814.2 Avoidant Coping Mode 814.2.1 How can I detect Avoidant Coping Mode in myself? 844.2.2 How can I detect Avoidant Coping Mode in others? 844.3 Overcompensatory Coping Mode 884.3.1 How can I detect Overcompensatory Coping Mode in myself? 884.3.2 How can I detect Overcompensatory Coping Mode in others? 924.4 Summary 955 Healthy Adult Mode 965.1 How can I detect a Healthy Adult Mode in myself? 985.2 How can I detect a Healthy Adult Mode in others? 995.3 How can I distinguish the Healthy Adult Mode from other modes? 1015.4 Summary 104Part II: Change Your Modes 1056 Healing Vulnerable Child Modes 1076.1 Get Acquainted with your Vulnerable Child Mode 1086.2 Taking care of your Vulnerable Child Mode 1117 Gaining Control over Angry and Impulsive Child Modes 1177.1 Get Acquainted with your Angry or Impulsive Child Mode 1197.2 Setting Limits to Angry or Impulsive Child Modes 1207.2.1 Goals and needs 1227.2.2 Chair dialogues 1237.2.3 Learn to direct your behavior 1247.2.4 How can I learn to control my anger? 1268 Strengthen the Happy Child Mode 1308.1 Get Acquainted with your Happy Child Mode 1308.2 Exercises to Strengthen the Happy Child Mode 1339 Setting Limits to Dysfunctional Parent Modes 1369.1 Get in Touch with your Dysfunctional Parent Mode 1379.2 Silence Dysfunctional Parent Modes 1449.2.1 Exercises to reduce Dysfunctional Parent Messages 14710 Changing Coping Modes 15010.1 Get in Touch with your Coping Modes 15110.2 Reducing Coping Modes 15110.2.1 Reducing the Compliant Surrender Mode 15710.2.2 Reducing avoidance 15710.2.3 Reducing Overcompensation 16011 Promoting Your Healthy Adult Mode 165Glossary 175References and Further Reading 179Index 181

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