Mental Health Prompts That Support (Not Replace) Professional Care

Walk me through grounding exercise. Current anxiety: [describe physical sensations]. Include: 5-4-3-2-1 technique (5 see, 4 touch, 3 hear, 2 smell, 1 taste), box breathing (4-4-4-4), noting thoughts vs fighting them, returning to body, when to call professional if grounding insufficient.

Audit my stress sources. Current stress: [describe]. Include: categorize stressors (work, relationships, financial, health, other), which I control, which I don't, which to address, which to let go, stress budget per day, warning signs of overload, when stress → distress.

Set up scheduled worry time. Current pattern: [describe constant worry]. Include: daily worry window (15-30 min), capturing worries as they arise (notebook), saving for worry time, confronting each, problem-solving vs accepting, returning to present after, benefits (contained worry vs all-day worry).

Create panic attack plan. Past triggers: [describe]. Include: early warning signs recognition, physical interventions (cold water, breathing, grounding), reassuring self-talk, when to leave situation, safety plan (who to call), professional support (is this panic disorder?), post-panic recovery.

Navigate social anxiety. Situation: [describe event]. Include: pre-event preparation (not over-preparing), breathing techniques for arrival, conversation starters for discomfort, permission to leave if overwhelmed, post-event self-compassion, gradual exposure approach (if wanting to work on it).

Behavioral activation for low mood. Current activity level: [describe]. Include: small actions (shower, dress, walk, one meal), scheduling not waiting for motivation, pleasure + mastery balance, gradual progression, forgiving bad days, tracking mood vs activity. For mild-moderate depression adjunct.

Thought record worksheet. Recent difficult moment: [describe]. Include: situation, automatic thoughts, emotions (intensity 1-10), evidence for thought, evidence against, balanced thought, mood re-rating. For CBT-style self-reflection.

Practice self-compassion. Current self-criticism: [describe]. Include: 3 components (self-kindness vs judgment, common humanity vs isolation, mindfulness vs over-identification), specific practices (self-compassion break, writing exercise), when needed (struggle, mistake, inadequacy).

Daily mood journal framework. Include: mood rating 1-10, 3 contributing factors, energy level, sleep quality, activities completed, social interactions, one grateful moment, one challenge. 5-minute daily practice tracking patterns over time.

Manage energy during depression. Include: identifying high vs low energy times, scheduling important tasks during peaks, pacing rest (planned not collapsed), avoiding all-or-nothing (any action beats none), preserving social energy, asking for help (permission granted).

Prepare for therapy session. This week: [describe]. Include: what to discuss (recent challenges, patterns, relationships, progress), specific examples vs generalizations, questions for therapist, homework check-in, moments of growth, blocks/resistance to name. Maximize session value.

Audit my values vs daily actions. Stated values: [describe]. Current life: [describe]. Include: alignment analysis per value, specific misalignments, shame-free observation (why is it this way?), small changes to align, barriers to alignment, accepting imperfect alignment.

Identify my inner critic. Common critical thoughts: [describe]. Include: the voice's tone (who does it sound like — parent, authority figure), what it demands, its "protective" role (distorted), how it sabotages, conversations to have with it, rewrite critical thoughts compassionately.

Assess my boundaries. Current relationships: [describe]. Include: where I over-give, where I accept poor treatment, where I've said "yes" resentfully, where my time isn't respected, boundary-setting scripts, expect pushback from habit-users, self-boundaries (limiting own indulgences).

Identify unmet needs. Current emotional state: [describe]. Include: needs categories (physical, emotional, social, creative, purpose, rest), which are met, which starving, which ones you've neglected/dismissed, small actions to meet each, communicating needs vs hinting.