A List of Positive Schemas

Finally, a list for the Healthy Adult

Early Adaptive Schemas

Developed by Louis, Wood, Lockwood, Ho & Ferguson (2018), this research team looked at the Young Schema Questionnaire (Short Version) and effectively wrote the questions in the opposite way to 'mirror' the maladaptive items. Hence " I haven’t had someone to nurture me, share him/herself with me, or care deeply about everything that happens to me" became "For the most part, I have had someone who really listens to me, understands me, or is tuned into my true needs and feelings". Then they used some complicated statistical analysis that I won't bore you with (although if you want to read the article the link is at the bottom) and refined the list down to 56 questions that measure 14 adaptive schemas which makes up the Young Positive Schema Questionnaire (YPSQ). 

1. Stable Attachment

The belief that your relationships are stable and enduring.

People with this adaptive schema have a strong sense of confidence and security in their close relationships. They do not cling to the people they are close to because they have trust and belief that those individuals will not leave them. This trust in the loyalty and reliability of their close relationships provides a sense of security and peace of mind and allows them to maintain a sense of independence and self-assurance, even in the face of potential loss or separation. In situations where they sense someone they care about pulling away, they do not react with panic or desperation. Their confidence and trust allow them to approach such situations with composure and understanding, recognising that people have their own individual needs and dynamics within relationships.

2. Emotional Fulfilment

The belief that you have someone in your life who meets your emotional needs of attachment, connection and safety.

People who have this adaptive schema were likely fortunate enough to experience a nurturing environment where they consistently had someone who cared deeply about them. Whether it was a parent, guardian, or a close mentor, there was always a person who invested their time and energy to nurture and support them. They wholeheartedly shared their experiences, wisdom, and affection, ensuring that the individual felt valued and cherished. The warmth provided by these caring individuals was a constant presence, creating a sense of security and belonging that shaped their journey.

3. Social Belonging

The belief that you belong and are accepted within groups.

People with this adaptive schema have confidence in their ability to fit in and connect with others. They find common ground and have shared interests with the people they encounter, allowing them to integrate smoothly into various social contexts. They experience a genuine sense of belonging and acceptance among others, feeling a deep connection and inclusion in groups. They do not encounter significant barriers or feelings of exclusion in social settings. They feel satisfied with the level of connection they have with others. They have a sufficient number of friends and do not desire or require additional companionship. They are able to form meaningful connections and foster relationships that contribute to their overall sense of fulfilment and connection.

4. Competence

The belief that you are capable of managing daily tasks and problems.

People with this adaptive schema possess a strong sense of independence and self-reliance in their everyday life. They feel capable and confident in their ability to handle various situations and navigate through daily challenges. They trust their own instincts and rely on their own assessment of situations, demonstrating a belief in their ability to make sound decisions and confidence in their problem-solving skills. They view themselves as independent, emphasizing their self-reliance when it comes to everyday functioning. They trust in their own capabilities and do not heavily rely on others for assistance or guidance.

5. Developed Self

The belief that you have matured independently from your parents and can function in everyday life and maintain appropriate boundaries.

People with this adaptive schema have successfully achieved a level of independence from their parents comparable to most others their age. They have been able to separate themselves and establish their own life, maintaining a healthy level of autonomy. They do not find themselves overly involved in their parent's problems, recognizing the importance of maintaining personal boundaries and prioritizing their own well-being and individual growth. This encourages the development of their own unique experiences, goals, and sense of self. Thus, their sense of identity is not defined by external influences, allowing them to pursue their own aspirations and forge their own path.

6. Success

The belief of being capable and competent at work or school tasks.

People with this adaptive schema consider themselves to consistently perform at a high level, perhaps surpassing the achievements of their peers. Their track record demonstrates a consistent ability to excel in various tasks and endeavours. They strongly believe in their competence, recognising their capacity for accomplishment and set high standards for themselves. With a keen sense of their capabilities, they confidently navigate the realms of work and achievement, matching or even surpassing the talents and intelligence of others in their field. Their commitment to excellence and their belief in their own abilities drive their success and propel them towards continued growth

7. Empathic Consideration

The belief that others are worthy of respect even when their opinions are different to your own and the capacity to tolerate not always getting your own way.

People with this adaptive schema possess a strong belief in fairness and equality, acknowledging that they should abide by the same rules and limitations as everyone else. They do not seek or expect special treatment, and value the importance of following established norms and regulations. This mindset allows them to gracefully accept situations where they are unable to pursue their desired course of action and instead go along with the decisions made by others. They possess a genuine respect for the conventions and guidelines that govern social interactions. They exhibit a humble and inclusive outlook, consistently recognising and appreciating the worth of what other people have to offer.

8. Healthy Self-Discipline

The ability to maintain routines and persist on difficult goals.

People with this adaptive schema demonstrate a strong ability to discipline themselves when it comes to completing routine or mundane tasks. They possess the necessary self-control to stay focused and committed, allowing them to effectively accomplish such responsibilities. When faced with challenges in reaching their goals, these people exhibit persistence and resilience. They do not easily give up and are determined to overcome obstacles in order to achieve what they set out to do. Their tenacity drives them forward, even in the face of setbacks or difficulties. They display a remarkable capacity to delay immediate gratification or pleasure in favour of achieving long-term goals. They understand the importance of sacrifice and are willing to forgo immediate satisfaction to pursue their larger aspirations.

9. Healthy Self-Care

The willingness to set aside time for self-care and prioritise your own needs.

People with this adaptive schema have a balanced approach to caregiving and receiving care within their close relationships. They actively take care of the people they are close to, demonstrating a nurturing approach. However, they are also comfortable allowing others to reciprocate and provide care for them when needed. They maintain a belief that they can be a good person while considering their own needs to be equally important as those of others. They understand the value of personal time and self-care, avoiding neglecting their own needs in the process of caring for others. They also make it known that they expect others to consider their own needs. They maintain healthy boundaries when they give and help others while expecting their needs to be taken into account also.

10. Self-Directedness

The belief that your own opinion of yourself is more important than needing to impress others.

People with this adaptive schema possess a strong sense of self-worth and importance, independent of the attention or recognition they receive from others. They value their own worth and feel important to people, even when they aren't the centre of attention. Their self-esteem is not reliant on external validation or praise from others, and they do not seek recognition or admiration in social or professional settings. Their sense of self-worth is self-generated and not dependent on external factors such as wealth or social connections.

11. Optimism

The belief that things will generally turn out for the best.

People with this adaptive schema will focus on positive moments and favourable circumstances in their life. They tend to feel a genuine sense of happiness and optimism for the future. They are able to fully embrace and enjoy positive events without succumbing to pessimistic expectations of impending disaster. They hold a belief that things generally work out well and there is no need for constant worry, as catastrophising does not lead to constructive outcomes so they maintain a relaxed perspective. This optimistic outlook allows them to savour and appreciate the present, fostering a positive mindset that extends into their expectations for what lies ahead.

12. Emotional Openness

The willingness to express your feelings and show affection towards people with whom you are comfortable.

People with this adaptive schema demonstrate a high level of comfort in expressing their positive emotions and feelings to others. They are at ease with showing physical affection, such as hugs or other forms of touch, as well as verbally expressing care and affection towards the people they value. They prioritize authenticity and genuine emotional expression, allowing them to freely and comfortably share their feelings when they desire to do so. Their ability to convey their emotions contributes to their authentic and meaningful connections with others.

13. Realistic Expectations

 The belief that you can set achievable goals and accept yourself as 'good enough'. People with this adaptive schema maintain a realistic and grounded approach when it comes to their expectations for themselves. They find satisfaction in their accomplishments without feeling the need to be among the best. They embrace the concept of "good enough" and accept imperfections, avoiding undue stress or pressure. They strike a balance between responsibility and letting go, understanding that it is important to prioritise relaxation and not overly worry about unfinished tasks. They allocate time for both productivity and leisure, avoiding excessive concern over things left undone. When mistakes are made, they practice self-compassion and give themselves the benefit of the doubt, fostering a mindset of growth and acceptance.

14. Self-Compassion

The belief that you deserve to treat yourself with kindness and forgiveness.

People with this adaptive schema hold a compassionate view towards themselves, understanding that mistakes are a natural part of life and do not define their worth or character. They do not dwell on self-blame or harsh self-criticism, instead they exhibit a remarkable ability to forgive themselves, recognizing that they do not deserve punishment for their errors.They possess a healthy self-perception that allows them to accept their efforts and outcomes with a sense of peace and contentment. They hold a fundamental belief in their own goodness and have a positive self-image. They embrace their intrinsic worth and maintain a sense of self-assurance, which contributes to their overall well-being and resilience in the face of challenges.