Shame, Self-Worth & Inner Critic
Cognitive Reframe
Go deeper (30)
30 Minute Deep Work. 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
- Map the trigger, belief, and predicted consequence.
- Separate old memory load from current evidence.
- Replace totalizing conclusions with constrained, accurate statements.
- Test the new statement against immediate reality.
- Lock in one action consistent with the new frame.
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.