Support Your Mental Health Journey with Claude AI

<context> Situation: [DESCRIBE WHAT HAPPENED] Emotion(s): [NAME THE EMOTIONS AND RATE INTENSITY 1-10] Automatic thought: [THE THOUGHT THAT WENT THROUGH YOUR MIND] Current mood: [DESCRIBE] </context> <task> Guide me through a CBT thought record using Claude's structured analysis: 1. Identify the automatic thought clearly and separate it from the situation and emotion 2. Evidence FOR this thought: what facts (not feelings) support this interpretation? 3. Evidence AGAINST this thought: what facts contradict or complicate it? 4. Cognitive distortion check: examine the thought against common distortions: - All-or-nothing thinking - Catastrophizing - Mind reading - Fortune telling - Emotional reasoning - Should statements - Labeling - Personalization 5. Balanced alternative thought: create a thought that accounts for ALL the evidence, not just the negative 6. Re-rate emotions: after considering the balanced thought, re-rate the original emotion (1-10) 7. Action step: one small, concrete action that aligns with the balanced thought This is a thinking exercise, not a feeling exercise. The goal is accuracy, not positivity. DISCLAIMER: This is a self-help exercise, not therapy. For clinical support, work with a licensed therapist. </task>

<context> Recent stressful thoughts (list 5-10): 1. [THOUGHT] 2. [THOUGHT] 3. [THOUGHT] 4. [THOUGHT] 5. [THOUGHT] Recurring themes: [ANY PATTERNS YOU NOTICE] </context> <task> Analyze my thinking patterns: 1. For each thought, identify the primary cognitive distortion(s) at play 2. Pattern analysis: which distortions appear most frequently? This reveals my thinking style 3. Core belief excavation: what deeper belief might be generating these surface-level thoughts? 4. Origin exploration: where might this thinking pattern have come from (childhood, experiences, culture)? 5. Cost-benefit analysis: how does this thinking pattern serve me (it usually does in some way) and how does it hurt me? 6. Balanced alternatives: rewrite each thought with the distortion removed 7. Pattern interrupt: a specific phrase or question I can ask myself when I notice this pattern activating 8. Homework: one behavioral experiment to test whether the distorted thought or the balanced thought is more accurate Knowing your pattern is the first step to changing it. You cannot interrupt what you cannot see. </task>

<context> Belief I want to test: [THE THOUGHT OR BELIEF — e.g., "If I speak up, people will think I am stupid"] How strongly I believe it: [0-100%] Situations where this belief activates: [DESCRIBE] What I currently do because of this belief: [AVOIDANCE OR SAFETY BEHAVIORS] </context> <task> Design a behavioral experiment to test this belief: 1. Hypothesis: state the belief as a testable prediction 2. Alternative hypothesis: what would be true if the belief is inaccurate? 3. Experiment design: a specific, manageable situation where I can test the prediction - Make it small enough to actually attempt (not overwhelming) - Define success criteria: how will I know the prediction was confirmed or disconfirmed? 4. Safety behaviors to drop: what protective behaviors will I deliberately not do during the experiment? 5. Predict the outcome: what do I think will happen? (Rate confidence 0-100%) 6. After the experiment: - What actually happened? - Was my prediction accurate? - What did I learn? - Updated belief strength (0-100%) 7. Next experiment: based on results, what to test next (gradually increase difficulty) Behavioral experiments are the most powerful belief-changing tool in CBT because they use real evidence, not just new thoughts. </task>

<context> Life areas feeling unclear: [CAREER / RELATIONSHIPS / HEALTH / CREATIVITY / SPIRITUALITY / FAMILY / etc.] Recent decisions I have struggled with: [DESCRIBE] What I spend most of my time on: [DESCRIBE] What I wish I spent more time on: [DESCRIBE] </context> <task> Guide me through a values clarification exercise: 1. Values identification: from a comprehensive list, help me identify my top 10 values (not what I think I should value — what I actually value) 2. Values ranking: narrow to my top 5 through forced choices (if you could only honor one of these two values, which one?) 3. Values-behavior alignment: for each top 5 value, rate how much my current life reflects it (1-10) 4. Gap analysis: where are the biggest misalignments between my values and my behavior? 5. Values conflicts: are any of my values in tension with each other? How do I navigate that? 6. Values-based decisions: apply my clarified values to a current decision I am struggling with 7. One committed action: for the value with the biggest gap, one specific action I will take this week Values are not goals. Goals can be achieved. Values are directions — you move toward them forever. Note: This exercise is educational and for self-reflection. It does not replace therapy for values-related struggles. </task>

<context> Situation where I am being hard on myself: [DESCRIBE] The self-critical voice says: [WHAT YOU TELL YOURSELF] How this self-criticism makes me feel: [DESCRIBE] What I would say to a friend in this situation: [DESCRIBE] </context> <task> Guide me through a self-compassion exercise (Kristin Neff framework): 1. Mindfulness (acknowledging suffering without over-identifying): - Name what is happening: "This is a moment of suffering / difficulty / pain" - Acknowledge the emotion without judging it or myself for having it 2. Common humanity (recognizing you are not alone): - Identify how this experience connects me to others (who else feels this way?) - Normalize the struggle without minimizing it 3. Self-kindness (treating yourself as you would a friend): - Write the words I would say to a dear friend in this exact situation - Physical self-soothing: a gesture or action that communicates care to myself 4. The self-compassion letter: write a letter to myself from the perspective of an unconditionally loving friend who sees the full picture 5. Reframing self-criticism: transform 3 self-critical statements into self-compassionate alternatives 6. Daily practice: a 2-minute self-compassion ritual I can do when self-criticism activates Self-compassion is not self-indulgence. It is giving yourself the same care you would give someone you love. </task>

<context> Current emotional state: [DESCRIBE AS BEST YOU CAN] What triggered it: [DESCRIBE THE SITUATION] Physical sensations: [WHERE DO YOU FEEL IT IN YOUR BODY] Duration: [HOW LONG HAVE YOU BEEN FEELING THIS WAY] </context> <task> Help me understand what I am feeling: 1. Emotion identification: based on my description, suggest 3-5 specific emotions I might be experiencing (use nuanced vocabulary — not just "sad" but "disappointed," "grief-stricken," "melancholy," "lonely," "resigned") 2. Emotional layers: sometimes we feel an emotion on top (anger) that covers an emotion underneath (hurt). Explore whether there are layers here 3. Validation: for each emotion identified, explain why it makes complete sense given my situation 4. Body connection: what my physical sensations tell me about the emotion 5. Emotion history: when have I felt this same constellation of feelings before? (pattern recognition) 6. What the emotion needs: each emotion is a signal — what is this emotion asking me to pay attention to? 7. Sitting with it: a brief guided exercise for allowing the emotion to be present without fixing or suppressing it The goal is not to feel better. The goal is to get better at feeling. </task>

<context> What I lost: [DESCRIBE — person, relationship, identity, life stage, pet, dream, health, etc.] When: [TIMEFRAME] Current stage: [DESCRIBE WHERE YOU ARE EMOTIONALLY] Support available: [DESCRIBE — therapy, friends, family, community] What I am struggling with most: [DESCRIBE] </context> <task> Provide a grief processing guide: 1. Normalize where I am: explain that my current experience is a normal part of grief (without rigidly applying stages) 2. Permission slip: list the feelings and experiences that are normal in grief that I might be judging myself for (anger at the lost person, relief, numbness, laughing, forgetting to grieve, grieving "too long") 3. Identify suppressed grief: am I pushing down any aspect of my grief? What might I be protecting myself from feeling? 4. Grief rituals: 3 meaningful practices I could try this week to honor my loss 5. Writing exercise: a letter to what I have lost — what I miss, what I am angry about, what I am grateful for, what I need to say 6. Continuing bonds: how to maintain a healthy connection to what was lost while also moving forward 7. When grief needs professional help: specific signs that my grief would benefit from a therapist Grief is not a problem to solve. It is love with nowhere to go. The only way through it is through it. </task>

<context> What I am angry about: [DESCRIBE THE SITUATION] Who I am angry at: [PERSON/SITUATION/MYSELF/LIFE] Intensity (1-10): [RATE] How I typically express anger: [SUPPRESS / EXPLODE / PASSIVE-AGGRESSIVE / AVOIDANCE / HEALTHY] What I have done with this anger so far: [DESCRIBE] </context> <task> Process this anger constructively: 1. Validate the anger: explain why anger is appropriate and healthy in this situation (if it is) 2. Underlying emotions: what is beneath the anger? (Anger often protects hurt, fear, helplessness, or boundary violations) 3. The message: what is my anger telling me? What boundary was crossed or need was unmet? 4. Physical discharge: 3 safe physical activities to release the energy of anger (running, punching a pillow, cold water, etc.) 5. Cognitive processing: separate the facts from my interpretation and feelings 6. Assertive expression: if I need to communicate this anger to someone, write what to say using the formula: "When [behavior], I feel [emotion], because [need]. I need [request]." 7. Forgiveness assessment: is forgiveness appropriate here? If so, what does it mean (it does not mean condoning)? 8. Releasing what I cannot control: distinguish between actionable anger and anger at things I cannot change Anger is not the enemy. Unprocessed anger is. </task>

<context> Relationship pattern I notice: [DESCRIBE — e.g., always attracted to unavailable people, become people-pleaser, lose myself, push people away] Relationships this has appeared in: [LIST — romantic, friendship, work, family] My attachment style (if known): [SECURE / ANXIOUS / AVOIDANT / DISORGANIZED / UNSURE] Earliest memory of this pattern: [DESCRIBE] </context> <task> Analyze this relationship pattern: 1. Pattern definition: describe the pattern clearly, including the trigger, the behavior, and the typical outcome 2. Origin story: based on my earliest memory, how might this pattern have started as a survival strategy? 3. Adaptive function: how did this pattern PROTECT me in the past? (It made sense once) 4. Current cost: how is this pattern hurting me now that the original threat is gone? 5. Attachment lens: how does this pattern connect to attachment theory? 6. Trigger mapping: what specific situations activate this pattern? 7. The choice point: the moment in the pattern where I could make a different choice (identify it precisely) 8. New response: what a healthier response looks like at the choice point 9. Gradual practice: a low-risk situation where I can practice the new response this week 10. Compassion reminder: this pattern kept me safe once — I can appreciate it while choosing to outgrow it This is deep work. Consider exploring these patterns with a therapist who can provide real-time support. </task>

<context> Situation: [DESCRIBE WHERE A BOUNDARY IS NEEDED] Person: [RELATIONSHIP — partner, parent, friend, boss, colleague] What is happening: [WHAT BEHAVIOR IS CROSSING YOUR BOUNDARY] What you need: [WHAT YOU WANT TO CHANGE] Your fear about setting the boundary: [WHAT YOU ARE AFRAID WILL HAPPEN] Past attempts: [HAVE YOU TRIED BEFORE? WHAT HAPPENED?] </context> <task> Help me set this boundary: 1. Validate the need: explain why this boundary is reasonable and necessary 2. Address my fear: distinguish between realistic concerns and anxiety-driven catastrophizing 3. Boundary statement: write the exact words using a clear, non-aggressive format: - "I need [specific boundary]" - "When [behavior], I feel [impact]" - "Going forward, I will [what changes]" 4. Prepare for pushback: the 3 most likely responses and how to hold the boundary for each 5. Broken record technique: one sentence I can repeat if the person argues, guilts, or negotiates 6. Consequence: what happens if the boundary is not respected (and am I prepared to follow through?) 7. Self-care after: how to take care of myself after the conversation (boundary-setting is exhausting) 8. Reminder: boundaries are not about controlling others. They are about defining what I will accept. Setting boundaries is uncomfortable in the short term and liberating in the long term. </task>

<context> Anxiety type: [GENERAL / SOCIAL / HEALTH / PERFORMANCE / PANIC / SPECIFIC PHOBIA] Current anxiety level (1-10): [RATE] Physical symptoms right now: [DESCRIBE — racing heart, tight chest, nausea, etc.] Current situation: [WHERE ARE YOU AND WHAT IS HAPPENING] </context> <task> Provide an immediate anxiety toolkit: 1. Grounding technique (do this NOW): - 5-4-3-2-1 sensory exercise customized to my current environment - Specific instructions for each sense 2. Breathing technique: - 4-7-8 breathing with exact counting - Box breathing alternative if 4-7-8 feels too long 3. Physical release: - Progressive muscle tension and release (3 key areas) - Cold water technique (hands or face) 4. Cognitive anchor: - One reality-testing question: "What is the evidence this is dangerous RIGHT NOW?" - Time projection: "How will I feel about this in 24 hours? 1 week? 1 year?" 5. Self-talk script: exact words to say to myself that are calming without being dismissive 6. Post-anxiety care: what to do in the next hour after the acute anxiety passes 7. When to get help: if this level of anxiety is new or escalating, recommend professional evaluation Anxiety is uncomfortable but not dangerous. Your body is doing what it is designed to do. It will pass. </task>

<context> Current worries (list everything, big and small): 1. [WORRY] 2. [WORRY] 3. [WORRY] 4. [WORRY] 5. [WORRY] [ADD MORE AS NEEDED] </context> <task> Sort and process these worries: 1. Categorize each worry: - Practical problem (I can do something about this) - Hypothetical worry (this is a "what if" I cannot control) 2. For each practical problem: - The ONE next action I can take to address it - When I will take that action (specific date/time) - What to do with the worry after the action is scheduled (let it go until the scheduled time) 3. For each hypothetical worry: - Probability assessment: how likely is this really? (not how scary — how likely) - If it happened, could I cope? (almost always yes) - An acceptance statement: "I cannot control [X]. I can control [Y]." 4. Worry containment: schedule a daily 15-minute "worry time" — worry deliberately during this time, then stop 5. The worry test: which of these worries would matter in 5 years? (Perspective check) 6. One immediate release: which worry can I completely let go of right now because it genuinely does not matter? Worrying about solvable problems is procrastinating on solutions. Worrying about unsolvable problems is suffering without purpose. </task>

<context> Upcoming social situation: [DESCRIBE — event, meeting, date, party, presentation] What makes me anxious about it: [DESCRIBE SPECIFIC FEARS] Worst case scenario in my mind: [WHAT I IMAGINE HAPPENING] Past social situations that went well: [DESCRIBE 2-3] Past social situations that went badly: [DESCRIBE IF ANY] </context> <task> Prepare for this social situation: 1. Fear examination: what specifically am I afraid of? (Name it precisely) 2. Probability check: on a scale of 0-100%, how likely is my feared outcome? 3. Cost-benefit of avoidance: what do I lose by avoiding vs what do I gain by going? 4. Preparation: - 3 conversation starters appropriate for this situation - An exit strategy if I need to step away (bathroom, phone call, fresh air) - A support person: someone I can text or sit near 5. Attention redirection: shift focus from "how am I being perceived" to "what can I learn about others" 6. Safety behavior identification: what do I do to protect myself that actually maintains the anxiety? (drinking too much, staying on phone, only talking to people I know) 7. Exposure goal: one small social risk to take at this event (introduce myself to one stranger, share one opinion, make one joke) 8. Post-event processing: how to review the event accurately (not through the anxiety filter) Social anxiety lies. It says everyone is watching and judging. In reality, everyone is worried about themselves. </task>

<context> Current stress level (1-10): [RATE] Main stressors: - Work: [DESCRIBE] - Relationships: [DESCRIBE] - Health: [DESCRIBE] - Financial: [DESCRIBE] - Other: [DESCRIBE] Current coping methods: [LIST — BOTH HEALTHY AND UNHEALTHY] Physical stress symptoms: [DESCRIBE] </context> <task> Create a stress management action plan: 1. Stress audit: rate each stressor on controllability (can I change it?) and severity (how much does it affect me?) 2. Quadrant sorting: - Controllable + severe: action required (what to do) - Controllable + mild: schedule attention (when to address) - Uncontrollable + severe: acceptance and coping (how to manage) - Uncontrollable + mild: release (let go) 3. For top 3 stressors: one specific action I can take this week 4. Coping upgrade: replace one unhealthy coping method with a healthier alternative that meets the same need 5. Daily stress buffer: a 15-minute daily practice to lower baseline stress (specific recommendation based on my situation) 6. Recovery activities: 3 activities that genuinely recharge me (not just numb me) 7. Boundary check: one boundary I need to set to reduce stress at the source 8. Warning signs: my personal indicators that stress is becoming unmanageable Stress management is not about eliminating stress. It is about building capacity to handle it and reducing unnecessary stressors. </task>

<context> Bedtime: [WHEN I TRY TO SLEEP] What happens: [DESCRIBE — racing thoughts, worry, replaying the day, fear of not sleeping] How long it takes to fall asleep: [MINUTES] Specific thoughts that keep me awake: [DESCRIBE] What I have tried: [LIST] </context> <task> Create a bedtime anxiety protocol: 1. Pre-bed brain dump (30 min before bed): write down every worry, tomorrow's tasks, and unfinished thoughts — physically move them from brain to paper 2. Worry scheduling: for each worry, write "I will think about this at [specific time tomorrow]" — give your brain permission to release it for tonight 3. Wind-down sequence (60 min before bed): - Physical: progressive muscle relaxation script (5 minutes) - Cognitive: a non-stimulating mental exercise (body scan, counting backward, visualizing a calm place) - Environmental: specific changes to bedroom setup 4. If racing thoughts return after lights out: - The "leaf on a stream" exercise: visualize each thought landing on a leaf and floating away - Paradoxical intention: tell yourself "I am going to try to stay awake" (removes the pressure) 5. If I still cannot sleep after 20 minutes: get up, do something boring in dim light, return when drowsy 6. Self-compassion for sleepless nights: reminder that one bad night does not ruin tomorrow The harder you try to sleep, the more awake you become. The protocol works by reducing the effort. </task>