Shame, Self-Worth & Inner Critic
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."
Optional pressure release
"Your brain is loud right now. Loud is not always true."
How this helps
Repetition reinforces threat predictions. Reframe interrupts that reinforcement and installs a workable interpretation.