Purpose, Identity & Direction
Cognitive Reframe
Stay with it (15)
15 Minute Work-Through. You are in the right place. This is workable step by step.
This pass is about interrupting distorted loops and replacing them with a more accurate thought line.
Why this is first
Use this when the loop itself is the issue: rumination, replaying, catastrophizing, or self-attack.
What to do now
- Name the repeating thought exactly as it appears.
- Tag the distortion pattern (catastrophe, all-or-nothing, mind-reading, self-attack).
- Separate facts from assumptions.
- Draft the most honest stabilizing interpretation.
- Use that interpretation to choose one concrete step.
Helper block
If you are guiding someone: send this page and say, "Start with the 5-minute pass first. We do not need to solve everything right now."
How this helps
Repetition reinforces threat predictions. Reframe interrupts that reinforcement and installs a workable interpretation.