Purpose, Identity & Direction
Cognitive Reframe
Do this now (5)
5 Minute Reset. 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
- Write the loop in one sentence.
- Identify the prediction or judgment in that sentence.
- Ask what facts support it and what facts do not.
- Write one more accurate replacement line.
- Repeat the replacement line slowly and act from it.
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.