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Write about the thoughts and feelings stirred up in you by reading about the schemas that seem most relevant to you. You don't have to put huge amounts of time into writing-just ten to twenty minutes at a stretch, whenever a compelling thought or feeling comes up and you have a chance to jot it down in a private journal.
1. Don't censor your thoughts. Be completely
open, saying things you might not tell anyone else. Remember, this journal is
for your eyes only. The more honest you are with yourself, the better. This is
your chance to say whatever you'd like to tell someone else, but feel inhibited
about saying to them. Put it all in your journal.
There is another reason to keep a private journal if you are going to embark on this inner journey. If you start early on, it becomes a way of tracking your progress along this path if you note what triggers your most troublesome schemas, the thoughts, feelings, and actions that go with them, and how often they come up.
Writing in the journal will give you a place to pull together your insights on the sources and origins of your schema, the situations that trigger it, and to gradually piece together a fuller picture of your typical emotions, thoughts, and reactions.
The journal also gives you a way to reflect on your deeper feelings about the relevant issues in your life as well as on the early experiences that seem to have shaped the schema. And it gives you a chance to vent your feelings without having to confront people in your life.
several months of doing this work, your journal should help you track changes
in the thoughts and feelings that come up, in how you react. If your work with
schemas is having an effect, you will notice a gradual decrease in the number
of times in a given week or month you have schema attacks, or a lessening of their
intensity, or how long they last.
Reflection Exercise #2
Online Continuing Education QUESTION 8
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