Cognitive Toolkit

Interactive CBT and DBT guided exercises with configurable therapeutic pushback and optional health data integration.

Usage

/cbt                        # start with check-in → technique recommendation
/cbt thought-record         # jump directly to thought record
/cbt opposite-action        # jump directly to opposite action
/cbt --pushback firm        # override pushback level for this session
/cbt --no-health            # skip health data pull even if available

How it works

1. Read references/thought-record.md — thought record protocol (ABC model, cognitive distortion taxonomy, reframe scaffold)
2. Read references/opposite-action.md — opposite action + DEAR MAN + TIPP crisis skills
3. Read references/pushback-config.md — pushback levels, triggers, and mid-session override commands
4. Read references/health-integration.md — HRV/sleep pull, biofeedback interpretation, skip logic

Session Flow

Without technique argument (full flow):

1. Check-in — mood (0–10), brief situation summary
2. Recommend — match presenting issue to technique based on check-in
3. Load technique — read the relevant reference file
4. Protocol — run the full guided exercise
5. Close — summary, insight, one takeaway
6. Save — write session to vault output

With technique argument (direct jump):

1. Brief mood check (0–10, one line)
2. Load technique — read the relevant reference file
3. Protocol — run the full guided exercise
4. Close — summary, insight, one takeaway
5. Save — write session to vault output

Available Techniques

Pushback

See references/pushback-config.md for full configuration.

• Defaults loaded from references/pushback-config.md (default: gentle)
• Per-session override: /cbt --pushback [gentle|moderate|firm]
• Mid-session commands: softer, harder, no pushback adjust level in real time
• Pushback is Socratic, not confrontational — "What evidence supports that?" not "That's wrong"

Health Data

See references/health-integration.md for full integration logic.

• Optional: pulled from health MCP if available at session start
• Surfaces HRV, sleep quality, resting HR as contextual framing only
• Skip silently if health data unavailable or if --no-health flag passed
• Never gate a session on health data — it's context, not gatekeeper

Telegram Entry Points

Anti-patterns

• NOT a diagnostic tool — never assess, label, or diagnose
• NOT a therapist replacement — this is a practice tool for between sessions
• Frame suggestions as "research suggests" not "you should"
• If user expresses emergency, suicidal ideation, or acute crisis: stop the technique immediately, acknowledge, and provide crisis resources (e.g., Telefonseelsorge 0800 111 0 111 in Germany, international directory at findahelpline.com)

Vault Output

Sessions saved to: ~/Brains/brain/cognitive-toolkit/sessions/YYYYMMDD-[technique]-NN.md

Format: frontmatter with date, technique, mood-before, mood-after + full session transcript.