A cognitive schema is a mental framework that helps organise and interpret information in the brain. Think of it as a blueprint or a set of preconceived ideas that helps us understand and categorise new information based on our past experiences. Schemas are used to make sense of the world and can apply to objects, people, situations, or events. They help in predicting outcomes, guiding behaviour, and streamlining the processing of vast amounts of information we encounter in our daily lives.
However, schemas can also lead to biases and stereotypes because they might oversimplify complex information or make us more likely to notice information that confirms our pre-existing beliefs and ignore what doesn’t. They are dynamic, though, and can be updated or changed with new information or experiences. In essence, cognitive schemas are fundamental to learning, memory, and decision-making, influencing how we perceive the world around us.
So, how do you see the world?
Schemas develop through a complex biasing process involving the interaction of genetic factors, selective allocation of attentional resources, and adverse environmental life events (cited in Science Direct, n.d.)1.
Is the world a place of opportunities or fears? Reflect on whether you think your ability to learn is flexible or fixed, and whether you see yourself as deserving of love, happiness, and success. How you answer these questions reveals your underlying beliefs, shaped by experiences and perceptions.
Our beliefs and thought processes are shaped by these mental shortcuts that help us navigate life without being overwhelmed by information. However, if our schemas are based on incorrect or outdated information, or negative experiences from our past, they can distort our perceptions. It’s beneficial to examine and update these schemas to ensure they reflect a more accurate and healthy view of the world and ourselves.
We can update some of our mental frameworks with new information and insights from experts, but others, especially those formed in childhood, are more challenging to change. Our minds are filled with these deeply ingrained patterns, similar to weeds in a garden, which can narrow our perspective. It’s crucial to actively work on identifying and modifying these patterns to foster healthier thinking and behaviour, enhancing our personal development and how we experience life.
Harnessing Cognitive Behavioural Therapy to Reshape Schemas
Cognitive Behavioural Therapy (CBT) assists in identifying, evaluating, and altering maladaptive cognitive schemas. By challenging and reframing negative thought patterns, CBT encourages more flexible and helpful thinking patterns. This process helps individuals understand and modify the underlying beliefs affecting their emotions and behaviours, leading to improved mental health and coping strategies.
A Thought Diary is a tool where you jot down negative thoughts that frequently occur. Your therapist then guides you through a process of challenging these thoughts by comparing them to the reality of your current situation, helping to shift your mindset towards more helpful and realistic thinking.
The “hot-cross bun” chart in CBT is a technique where you and your therapist dissect the interplay between thoughts, emotions, and behaviours during problematic situations. It illuminates how your thoughts and beliefs can shape your feelings and actions (the ‘vicious cycle‘), revealing the destructive cycles caused by negative schemas. This insight empowers you to identify and alter these patterns.
You can speak to your NHS doctor about attending some CBT sessions. Alternatively, you’ll find numerous private CBT therapists online. For more information, you can click here.
Cognitive schemas frame how we perceive and interact with the world, influencing our beliefs, behaviours, and emotional responses. While they help us process information efficiently, they can also narrow our perspective through biases and stereotypes. Recognising and updating maladaptive schemas, especially with Cognitive Behavioural Therapy (CBT), can enhance our mental health, personal development, and how we experience life. By actively challenging and reframing negative thought patterns, we can cultivate a more accurate and healthier worldview.
References:
- Science Direct (n.d.). Cognitive Triad. Available at: https://www.sciencedirect.com/topics/psychology/cognitive-triad (Accessed: 5 April 2024) ↩︎