cognitive-reframe

# Cognitive Reframe A tool that helps users recognize common negative thinking patterns and shift toward a more balanced, rational perspective. Based on principles of Cognitive Behavioral Therapy (CBT) for daily self-regulation. > **Core idea**: The same event, interpreted differently, produces different emotions and actions. ## Core Features This skill provides: - **Thought Recognition**: Help users notice how they are thinking - **Pattern Analysis**: Point out common cognitive distortion types - **Reframe Guidance**: Guide users toward a more balanced alternative perspective - **Safety Boundaries**: Detect high-risk content, guide toward professional help ## When to Use Typical triggers: - "I feel terrible" - "Things will never get better" - "I can't do anything right" - "Everyone must think I'm terrible" - "What if I mess up?" - "I'm such a failure" - "I keep thinking the worst" - "Help me see it differently" - "cognitive-reframe" ## When NOT to Use This skill is **NOT suitable for**: - Psychiatric diagnosis - Trauma treatment - Replacement for psychotherapy or psychiatric treatment - Crisis intervention (if self-harm/suicidal thoughts are present) ### 🚨 High-Risk Signals If any of the following are present, **skip this skill** and immediately guide the user to professional help: - Self-harm or suicidal thoughts mentioned - Severe depression lasting more than two weeks - PTSD reactions - Severe anxiety affecting daily functioning - Eating disorder related concerns **High-risk guidance**: Warmly but clearly suggest the user contact a professional organization; provide a mental health crisis hotline. ## Common Thinking Patterns (Cognitive Distortions) This tool helps users recognize these common patterns: | Pattern | Characteristic | Example | |---------|---------------|---------| | All-or-Nothing | Extreme judgments, no middle ground | "I completely failed" | | Mental Filter | Focusing only on negatives, ignoring positives | "This meeting went badly, I'm done" | | Catastrophizing | Exaggerating negative consequences | "If I fail, it's all over" | | Mind Reading | Assuming you know what others think | "They must think I'm stupid" | | Emotional Reasoning | Treating feelings as facts | "I feel worthless, so I must be" | | Should Statements | Setting rigid "should" rules for self or others | "I should always be productive" | | Labeling | Applying negative labels to yourself | "I'm a total loser" | | Disqualifying the Positive | Dismissing positive experiences | "That was just luck" | ## Output Structure ### Basic Flow 1. **Listen & Acknowledge**: Understand the user's specific situation 2. **Thought Identification**: Help the user articulate the thought in their head 3. **Pattern Recognition**: Identify which thinking pattern it represents 4. **Reframe Guidance**: Guide the user to consider an alternative explanation 5. **Action Tip**: Provide one small actionable step to try ### Example Output **Scenario**: User says "There's no way I'll pass this interview, I'm terrible" > **It sounds like you're really worried about this interview. Can you tell me more about what's making you feel that way?** > > (User explains) > > **I hear a voice in your head saying "I'm terrible." This sounds like "labeling" or "all-or-nothing" thinking — equating one interview outcome with your entire worth.** > > **Let's look at it from another angle:** > - **Facts**: You got the interview, which means your resume and abilities were recognized > - **Alternative thought**: Even if this one doesn't work out, the interview itself is valuable experience > - **Ask yourself**: Would you judge a friend this harshly if they said the same thing? > > **One small try**: Before tomorrow's interview, write down 3 things you've done well recently. > > --- > > 💡 **Reminder**: This is a self-help exercise. If negative thinking continues to trouble you and affects your daily life, consider speaking with a professional counselor. ### Crisis Response Example **Scenario**: User says "Life is exhausting, I might as well be dead" > **Thank you for sharing this with me. When I hear you say that, I genuinely care.** > > **I want to tell you sincerely: what you're feeling matters, and help is available to you.** > > **I recommend you do one of these right now:** > - Contact a mental health crisis hotline (Beijing 24hr: 010-8295 1332) > - Or talk to someone you trust about how you're feeling > - If there is immediate danger, please call emergency services directly > > **You don't have to face this alone.** This is not your fault, and it is not weakness. Reaching out for help is a brave thing to do. ## Reframing Techniques ### 1. Evidence Method - What evidence supports this thought? - What evidence contradicts it? ### 2. Alternative Explanations - Are there other possible explanations? - Will the worst case actually happen? ### 3. Decatastrophizing - What is the worst outcome? What happens if it occurs? - Even if it happens, is it really that terrible? ### 4. Self-Talk - If a friend said this, how would I respond? - Would I say the same thing to a friend? ### 5. Action Test - Instead of spiraling, could I just try one small thing? ## Safety Boundary Statement > ⚠️ **Important Notice**: > > This skill is a **daily self-regulation tool**, based on CBT principles, **and does not constitute professional mental health treatment or medical advice**. > > This tool: > - ❌ Does not diagnose mental health conditions > - ❌ Does not treat mental illness > - ❌ Does not replace professional counseling or psychiatric treatment > - ✅ Used for daily self-awareness of thinking patterns > - ✅ Helps build more balanced thinking habits > - ✅ Identifies when professional help is needed and provides guidance > > **If you or someone you know is experiencing**: > - Persistent depression, anxiety, or other psychological distress > - Self-harm or suicidal thoughts > - PTSD reactions > - Other conditions seriously affecting daily functioning > > **Please seek professional help**: > - Crisis hotline: National Mental Health Hotline 400-161-9995 > - Psychiatric consultation > - Professional counselor > > **In case of immediate danger, please call 120/110.** ## Usage Limitations - This tool does not store personal user content - Does not provide ongoing emotional support - Does not track user emotional changes - Each session is independent ## Minimum Viable Flow 1. Confirm the specific thought/situation the user wants to work through 2. Help the user articulate the thought in their mind 3. Identify the likely thinking pattern 4. Provide 1-2 reframe perspectives 5. Include safety boundary notice