Historical Evidence Review

Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.

Trace a problem behaviour back through the chain of vulnerability factors, events, thoughts, emotions, and actions that led to it — then identify intervention points.

Weigh up the costs and benefits of maintaining a schema-driven coping pattern vs changing it.