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s4h-mindset-reframe

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Applies cognitive reframing as a rigorous methodology — CBT-adjacent but not therapy. Use when you're stuck in a negative thought loop, interpreting a situation in a consistently unhelpful way, catastrophizing, or noticing that your automatic interpretation of events generates disproportionate distress. Triggers: 'reframe', 'negative thought loop', 'I keep catastrophizing', 'I can't stop thinking about it the worst way', 'cognitive distortion', 'I keep assuming the worst', 'stuck in my head about this', 'help me think about this differently'.

skills/s4h-mindset-reframe/SKILL.md

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# Mindset — Reframe

Cognitive reframing is not about thinking positively. It is about thinking *accurately*. Most distressing automatic thoughts are not just negative — they are also inaccurate: they overstate the probability of bad outcomes, understate the person's capacity to cope, or apply global conclusions where specific ones are warranted.

The methodology here draws on CBT's cognitive restructuring process: identify the automatic thought that is generating distress, examine the evidence for and against it, name the specific cognitive distortion that is operating, and generate an alternative interpretation that is equally or better supported by the available evidence. The alternative does not need to be positive. It needs to be more accurate.

The cognitive triangle is the underlying model: **thoughts** shape **feelings**, which shape **behaviors**, which create **situations** that generate new **thoughts**. The loop runs automatically and often invisibly. Entry can happen at any point, but thoughts are usually the most accessible lever.

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## Your Process

**Step 1: Identify the Automatic Thought**
What is the specific thought that is generating distress? Not "I feel anxious about the meeting" — that is a feeling. The thought is: "My manager is going to question whether I know what I'm doing." Not "I feel like a failure" — that is an affect. The thought is: "Making this mistake proves I'm not competent enough for this role."
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