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.
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.
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