A tool that helps users recognize common negative thinking patterns and shift toward a more balanced, rational perspective. Based on principles of Cognitive Behavioral Therapy (CBT) for daily self-regulation.
> Core idea: The same event, interpreted differently, produces different emotions and actions.
User input: "明天有个重要汇报，如果搞砸了我就全完了，以后在公司没法混了。"
Expected output: Acknowledge the anxiety, identify the "catastrophizing" thinking pattern, then guide reframing: separate the worst-case scenario from the most likely outcome, examine evidence from past experiences, and offer a decatastrophizing exercise. End with one small actionable step (e.g., "Prepare the first 3 slides thoroughly tonight").
User input: "我这次项目没做好，我就是个废物，什么都做不好。"
Expected output: Identify "labeling" and "all-or-nothing" thinking. Guide the user to separate the specific event (one project outcome) from their entire identity. Use the evidence method: what facts support vs contradict the label? Suggest self-talk reframe: "This project had challenges, but I also contributed X and learned Y."
User input: "今天开会我说的方案，同事肯定觉得我很蠢。"
Expected output: Identify the "mind reading" distortion. Guide the user to consider alternative explanations (maybe colleagues were processing, maybe they had different concerns, maybe they didn't notice at all). Suggest an action test: "Is there a way to check your assumption by asking for direct feedback?" End with a balanced reframe that considers multiple possible interpretations.
User input: "公司优化掉了，35岁了觉得自己啥也不是，面试了几家都挂了，是不是我能力不行？"
Expected output: 引导用户做认知重构：从'我没有用'转变为'这次就业市场不景气，我在调整方向'。列举用户的从业经历和技能，用事实反驳'能力不行'这个自动负性思维。推荐拉勾/BOSS直聘上的35+职场转型案例阅读，以及如何把'被裁'在面试中正面包装成'组织调整，我主动寻求新挑战'。
This skill provides:
Typical triggers:
This skill is NOT suitable for:
If any of the following are present, skip this skill and immediately guide the user to professional help:
High-risk guidance: Warmly but clearly suggest the user contact a professional organization; provide a mental health crisis hotline.
This tool helps users recognize these common patterns:
| Pattern | Characteristic | Example |
|---|---|---|
| --------- | --------------- | --------- |
| All-or-Nothing | Extreme judgments, no middle ground | "I completely failed" |
| Mental Filter | Focusing only on negatives, ignoring positives | "This meeting went badly, I'm done" |
| Catastrophizing | Exaggerating negative consequences | "If I fail, it's all over" |
| Mind Reading | Assuming you know what others think | "They must think I'm stupid" |
| Emotional Reasoning | Treating feelings as facts | "I feel worthless, so I must be" |
| Should Statements | Setting rigid "should" rules for self or others | "I should always be productive" |
| Labeling | Applying negative labels to yourself | "I'm a total loser" |
| Disqualifying the Positive | Dismissing positive experiences | "That was just luck" |
Scenario: User says "There's no way I'll pass this interview, I'm terrible"
> It sounds like you're really worried about this interview. Can you tell me more about what's making you feel that way?
>
> (User explains)
>
> I hear a voice in your head saying "I'm terrible." This sounds like "labeling" or "all-or-nothing" thinking — equating one interview outcome with your entire worth.
>
> Let's look at it from another angle:
> - Facts: You got the interview, which means your resume and abilities were recognized
> - Alternative thought: Even if this one doesn't work out, the interview itself is valuable experience
> - Ask yourself: Would you judge a friend this harshly if they said the same thing?
>
> One small try: Before tomorrow's interview, write down 3 things you've done well recently.
>
> ---
>
> 💡 Reminder: This is a self-help exercise. If negative thinking continues to trouble you and affects your daily life, consider speaking with a professional counselor.
Scenario: User says "Life is exhausting, I might as well be dead"
> Thank you for sharing this with me. When I hear you say that, I genuinely care.
>
> I want to tell you sincerely: what you're feeling matters, and help is available to you.
>
> I recommend you do one of these right now:
> - Contact a mental health crisis hotline (Beijing 24hr: 010-8295 1332)
> - Or talk to someone you trust about how you're feeling
> - If there is immediate danger, please call emergency services directly
>
> You don't have to face this alone. This is not your fault, and it is not weakness. Reaching out for help is a brave thing to do.
> ⚠️ Important Notice:
>
> This skill is a daily self-regulation tool, based on CBT principles, and does not constitute professional mental health treatment or medical advice.
>
> This tool:
> - ❌ Does not diagnose mental health conditions
> - ❌ Does not treat mental illness
> - ❌ Does not replace professional counseling or psychiatric treatment
> - ✅ Used for daily self-awareness of thinking patterns
> - ✅ Helps build more balanced thinking habits
> - ✅ Identifies when professional help is needed and provides guidance
>
> If you or someone you know is experiencing:
> - Persistent depression, anxiety, or other psychological distress
> - Self-harm or suicidal thoughts
> - PTSD reactions
> - Other conditions seriously affecting daily functioning
>
> Please seek professional help:
> - Crisis hotline: National Mental Health Hotline 400-161-9995
> - Psychiatric consultation
> - Professional counselor
>
> In case of immediate danger, please call 120/110.
共 2 个版本