Understanding the Negativity and Pessimism Schema
- Brainz Magazine
- May 8
- 3 min read
Updated: May 9
Jennifer Martin Rieck is a Licensed Clinical Professional Counselor and the owner of Epijennetics Counseling & Consulting in Libertyville, Illinois. She is also the owner of and writer for epijennetics.com, a website that explores the mental shifts that lead to healthy expression of self and healthy connection to others.
Do you know someone who always seems to highlight what could go wrong? Maybe they react to your excitement with caution, criticism, or negativity, leaving you feeling deflated. They may call themselves “realists,” but their version of reality might feel heavy, discouraging, or misaligned with yours. This could be a sign of the Negativity and Pessimism Schema, one of 18 Early Maladaptive Schemas in Schema Therapy (Young et al.).
What are early maladaptive schemas?
Schemas are deep-rooted beliefs formed in childhood that shape how we see the world, others, and ourselves. These mental blueprints are often built through early interactions with caregivers and life experiences. Over time, we tend to seek information that confirms these beliefs—a psychological trap called confirmation bias. Though these schemas may have helped us make sense of difficult childhoods, they often become harmful when applied rigidly to adult life.
Origins of the negativity and pessimism schema
This schema often stems from growing up in an overly critical or pessimistic environment. A child raised by someone who focuses on the worst-case scenarios or dismisses optimism may internalize this lens. As a result, they grow up expecting things to go wrong, downplaying positives, and experiencing chronic worry or dread—even when things are going well.
Past hardships can further reinforce this belief, convincing someone that if life was difficult then, it will always be. While it's important to acknowledge childhood pain, it’s also vital to recognize that those situations were often temporary. Today’s reality may be very different.
A practical example
Imagine arriving at work and getting yelled at by your boss. If you let that moment define everything, you might spiral into thoughts like, “I hate my job, my boss, my life.” But a more balanced response could be: “That really bothered me, but I still like my job, coworkers, and schedule.” This kind of balanced thinking helps counteract the all-or-nothing mindset tied to the schema.
The problem with black-and-white thinking
Negativity and pessimism are often linked to splitting—seeing things as all good or all bad. Most things in life are mixed: relationships, jobs, even people. When we think in extremes, our emotions become more volatile, leading to unstable moods and relationships. For example, loving your partner most of the time but devaluing them completely after one mistake is a hallmark of this pattern. Without awareness, this mindset can lead to drastic decisions and increased mental health struggles.
Signs you may have this schema
You feel the urge to warn others about what could go wrong.
You expect disappointment to protect yourself from it.
You believe things rarely go smoothly.
Healing the schema
You can change. Here are some ways to start:
Reflect with compassion: Acknowledge why you developed this mindset and offer your younger self understanding and care.
Balance your thoughts: When focusing on the negative, intentionally identify the positives too.
Reality-check: Pause before reacting. Use calming techniques like box breathing or grounding exercises (e.g., the 5-4-3-2-1 method) to regulate emotions before fact checking your thoughts and beliefs.
Disrupt rumination: Use thought-blocking or delay techniques to avoid spiraling.
Separate parts of yourself: Recognize that your pessimistic thoughts are just one part of you—not your whole identity.
You're not stuck
Change is possible. With consistent effort and self-awareness, you can reshape how you think and feel. If you need more support, consider seeing a therapist. They can help you challenge unhelpful beliefs, navigate your triggers, and develop healthier thought patterns.
If you are located in the state of Illinois or Wisconsin, and are interested in working together, visit us here.
Read more from Jennifer Martin Rieck
Jennifer Martin Rieck, Licensed Clinical Professional Counselor
Jennifer Martin Rieck is a Licensed Clinical Professional Counselor and the owner of Epijennetics Counseling & Consulting and epijennetics.com, a website that explores healthy self-expression and healthy connection to others. She specializes in working with individuals who struggle to break free from Narcissistic or Self-Sacrificing relationship patterns.
