Schema Coping Cost-Benefit

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.

Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.

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