Four modules · 35 minutes · tools you can revisit for life
What you’ll learn
Reframe Your Mind teaches the CBT techniques therapists use—the same tools Dr Anindita has used with clients for 26 years.
Recognise
Identify automatic negative thoughts (ANTs) and the recurring mental patterns behind them.
Evaluate
Test assumptions using balanced evidence and alternative interpretations—not empty positivity.
Interrupt
Apply techniques for rumination, worry and repetitive thinking before they take over your day.
Respond
Build a more constructive inner voice using self-compassion and self-distancing techniques.
Preview the full programme
Workshop modules and trailers
Your brain generates harsh, uninvited thoughts. Psychologists call them automatic negative thoughts (ANTs). They show up fast. They are loud. They feel true. But they are not.
In this module, you’ll learn:
- What ANTs are and why your brain generates them.
- The five most common types of ANTs: all-or-nothing thinking, catastrophising, mind reading, labelling and should statements.
- How to spot these thoughts in real time using the “Name it to tame it” technique.
You’ll recognise when your brain is lying to you. Instead of believing “I’m a failure”, you’ll catch it: “That’s an ANT. That’s all-or-nothing thinking.”
Once you have named the ANT, you can challenge it—not with “just think positively”, but with evidence.
In this module, you’ll learn:
- The Thought Record technique: evidence for and against the thought.
- How to challenge self-labels such as “I’m a failure”, transforming them into balanced facts: “I made a mistake and I can learn from it.”
- How to identify cognitive distortions: the tricks your brain plays on you.
You’ll stop believing harsh thoughts automatically. You’ll put them on trial and interrupt the spiral before it ruins your day.
Rumination is replaying the past. Worry is catastrophising about the future. Both keep you stuck.
In this module, you’ll learn:
- The difference between rumination and worry—and why your brain does both.
- Scheduled worry time: contain anxiety to a 15-minute window instead of letting it hijack your day.
- “Change the channel”: interrupt rumination before it takes over.
- Grounding techniques that bring you back to the present moment.
You will stop lying awake replaying the same conversation in your head for three hours. You'll catch the loop and change the channel. You will sleep.
Your inner critic is loud: “You’re not good enough. You’re a fraud. Everyone knows it.” Your inner coach exists too—but it is being drowned out by the critic.
In this module, you’ll learn:
- Self-compassion techniques: how to talk to yourself the way you would talk to a friend.
- Self-distancing: step back from harsh thoughts instead of fusing with them.
- Wise mind: balance emotion and logic instead of being hijacked by one or the other.
Your inner coach can become louder than your inner critic: “You’re doing your best. You’re learning. You’re enough.”
The clinical expertise and lived understanding that shaped this workshop
Meet the team behind it
This workshop was developed jointly by Dr Anindita Sarkar and Zara Tandy at Affiniti+. Dr Anindita brings 26 years of clinical expertise; Zara brings contemporary psychological research and the question, “but will people actually use this?” Zara came up with the idea for Reframe Your Mind after lying awake at 2am, scrolling for answers and finding only oversimplified three-minute videos or incomprehensible therapy-speak. Together, they built a tool that is rigorous and evidence-based—but relevant to modern life.
Dr Anindita Sarkar, AFBPsS
Consultant Clinical Psychologist · Founder, Affiniti+
For 22 years, Dr Anindita worked in the NHS and local authorities, including as head of clinical services for a London borough. She brings 26 years of clinical expertise and extensive experience building evidence-based content.
Zara Tandy, MSc, BSc
Assistant Psychologist
Zara holds a psychology degree from the University of Bristol and graduated in 2025 with an MSc in Developmental Psychopathology from King’s College London.
Choose the support that fits
Pricing & packages
Less than the cost of one private therapy session—for tools you’ll use for life.
Reframe Your Mind
Full workshop, all four modules, yours for good.
- Four video modules, 35 minutes total
- Works on any device
- Lifetime access, including future updates
- Downloadable worksheets and exercises
1:1 Consultation
Add a 30-minute session with the Affiniti+ team for personalised guidance on your specific situation.
- 30-minute personalised consultation
- Tailored guidance for your situation
- Book any time within six months of enrolment
- Held via Google Meet
Real results from people who have used the tools
What people are saying
“I was drowning in work stress. Every mistake felt catastrophic—my brain told me I was incompetent. These tools changed everything. I learned to challenge those thoughts instead of believing them. Six months later, I’m in a new role I actually love.”
“The format was perfect. I completed all four modules in one evening and use the tools every single day. When my brain starts spiralling, I know exactly what to do. Worth every penny.”
“Before Reframe Your Mind, I’d lie awake replaying work conversations, convinced I’d said something stupid. Now I catch the thought—‘that’s an ANT’—challenge it with evidence, and I’m asleep by 11pm. Life-changing.”
Still deciding? Here is what people usually ask first
Questions you might have
Yes. Research shows that focused, bite-sized learning improves retention and application.
Each module teaches one core skill you can use immediately.
No. This is psychoeducation and skills training, using evidence-based CBT techniques.
It’s designed to be used:
- Independently: manage intrusive thoughts without formal therapy.
- Before therapy: learn techniques while on an NHS waiting list.
- During therapy: practise skills between sessions.
- After therapy: maintain progress and prevent relapse.
Immediately. All content is available within five minutes of enrolment.
Absolutely not. Reframe Your Mind is specifically designed for people who’ve been told they’re “not sick enough” for NHS services.
Negative thoughts are normal.
Yes. Dr Anindita lives with dyslexia and designed this workshop with neuroinclusion at its core.
The tools are adaptable, not one-size-fits-all.
You’re paying for clinical expertise—not generic self-help.
This course draws on 26 years of experience from a consultant clinical psychologist (AFBPsS).
The tools are evidence-based CBT techniques used in clinical settings, delivered by practising psychologists.
You get a 30-minute personalised session from the Affiniti+ clinical team.
We’ll discuss your specific challenges and how to apply workshop tools to your own situation.
That’s exactly why each module is under 10 minutes.
- Fit one in during your lunchbreak.
- Another after the kids are in bed, or during your commute.
Perfect. Many therapists recommend these workshops to clients, so they can practise CBT skills between sessions.
Professional-grade psychology you can use immediately
You don’t need a diagnosis to deserve better tools.
Four modules. Thirty-five minutes. Techniques you’ll use for the rest of your life.