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‎®️درمانکده اسکیما ایران‎ on Instagram‎: "طرحواره‌ی منفی‌باوری/بدبینی فقط «بدبین بودن» نیست. یک سیستم هشدار قدیمی‌ست؛ سیستمی که در کودکی یاد گرفته همیشه آماده خطر باشد، چون یک‌زمانی واقعاً امنیت کافی وجود نداشت. ذهنی که زیاد ترسیده، برای محافظت از تو «فاجعه‌سازی» می‌کند. اما این محافظت، آرامش امروزت را می‌دزدد. 🔧 راهکار عملی (Schema Therapy + CBT): «مثلث واقعیت» – ۳۰ ثانیه برای خاموش‌کردن فاجعه‌سازی هر وقت ذهن رفت سمت بدترین سناریو، سه چیز بنویس: 1. شواهدی که فکر منفی را تأیید می‌کند 2. شواهدی
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