Cognitive Reframe

Helps users identify negative thinking patterns and try seeing situations from a more balanced perspective. A CBT-based thought exercise tool for daily self-regulation.

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.

Usage Scenarios

Scenario 1: Catastrophizing about a work presentation

User input: "明天有个重要汇报，如果搞砸了我就全完了，以后在公司没法混了。" Expected output: Acknowledge the anxiety, identify the "catastrophizing" thinking pattern, then guide reframing: separate the worst-case scenario from the most likely outcome, examine evidence from past experiences, and offer a decatastrophizing exercise. End with one small actionable step (e.g., "Prepare the first 3 slides thoroughly tonight").

Scenario 2: Labeling — "I'm a failure"

User input: "我这次项目没做好，我就是个废物，什么都做不好。" Expected output: Identify "labeling" and "all-or-nothing" thinking. Guide the user to separate the specific event (one project outcome) from their entire identity. Use the evidence method: what facts support vs contradict the label? Suggest self-talk reframe: "This project had challenges, but I also contributed X and learned Y."

Scenario 3: Mind reading — assuming negative judgment

User input: "今天开会我说的方案，同事肯定觉得我很蠢。" Expected output: Identify the "mind reading" distortion. Guide the user to consider alternative explanations (maybe colleagues were processing, maybe they had different concerns, maybe they didn't notice at all). Suggest an action test: "Is there a way to check your assumption by asking for direct feedback?" End with a balanced reframe that considers multiple possible interpretations.

Scenario 4: 被裁员了觉得自己没用

User input: "公司优化掉了，35岁了觉得自己啥也不是，面试了几家都挂了，是不是我能力不行？" Expected output: 引导用户做认知重构：从'我没有用'转变为'这次就业市场不景气，我在调整方向'。列举用户的从业经历和技能，用事实反驳'能力不行'这个自动负性思维。推荐拉勾/BOSS直聘上的35+职场转型案例阅读，以及如何把'被裁'在面试中正面包装成'组织调整，我主动寻求新挑战'。

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.

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💡 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 [phone]
• 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