Are you upset, pre-occupied by persistent emotions, behaving impulsively and inappropriately? Acknowlegdge what is going on, bring to the moment (mindfulness), why you're pre-occupied, over-reacting, and inappropriate. Be open to your feelings, explore the feelings connected with the episodes that are the strongest.
Schemas have distinctive emotional flavors, for example, abandoment triggers anxiety, mistrust elicits rage, deprivation fosters deep sadness. Notice your thoughts. What are you thinking? What are you telling yourself? What thoughts do you seek to justify? What does it remind you of? Look for a pattern. Does the overall pattern resemble any of the schemas you've read about or known? (Emotional Alchemy).