I'm feeling anxious right now about [SPECIFIC_SITUATION/TRIGGER]

Help me challenge this anxious thought I'm having: "[ANXIOUS_THOUGHT]"

Please guide me through examining this thought using these cognitive-behavioral approaches:
1. Identify the specific type of cognitive distortion that might be present
2. Examine the evidence for and against this thought
3. Consider the probability of this feared outcome actually happening
4. Explore what I might say to a friend having the same thought
5. Develop a more balanced alternative thought

My anxiety level about this is currently [1-10] and the situation involves [BRIEF_CONTEXT]

I'd like to create a personalized anxiety management plan for dealing with [SPECIFIC_TYPE_OF_ANXIETY: social anxiety, health anxiety, performance anxiety, etc.].

Please help me develop a comprehensive plan that includes:
1. Daily preventative practices to build resilience (2-3 suggestions)
2. Early warning signs I should watch for
3. In-the-moment coping strategies tailored to my situation
4. Cognitive techniques for reframing anxious thoughts
5. Physical techniques for managing bodily anxiety symptoms
6. Environmental modifications that might help
7. When and how to effectively use distraction vs. acceptance
8. A simple self-care routine for anxiety recovery

My typical anxiety symptoms include [SYMPTOMS], and I've found [PREVIOUS_TECHNIQUES]

I have social anxiety and need to [ATTEND_EVENT/HAVE_CONVERSATION]. Can you help me prepare for this interaction?

Please provide:
1. A brief mindfulness exercise I can do beforehand
2. 3-4 potential conversation starters appropriate for this context
3. Strategies for managing awkward silences
4. Reminders of what people typically expect in these interactions
5. Tips for focusing externally instead of on my anxiety
6. A plan for taking brief breaks if needed
7. A compassionate perspective on how others typically perceive social mistakes
8. A quick self-validation exercise for after the interaction

The specific situation is [DETAILED_SITUATION] and I'm particularly worried about [SPECIFIC_CONCERN]

Create a supportive protocol I can use during panic attacks. My typical panic symptoms include [SYMPTOMS]

I'd like to implement a "worry time" practice to manage my tendency to worry throughout the day. Please create a structured guide for this practice.

Include:
1. How to set up an effective designated worry time
2. The optimal duration and frequency
3. How to postpone worries that arise outside the designated time
4. A structured format for the worry session itself
5. How to productively engage with legitimate concerns vs. hypothetical worries
6. Techniques for concluding worry time effectively
7. How to transition back to regular activities
8. How to track the effectiveness of this practice

My typical worry patterns involve [WORRY_PATTERNS] and I tend to worry most about [WORRY_THEMES]

I'm dealing with depression and finding it hard to engage in activities. Can you help me create a gentle activity plan that takes into account my low energy and motivation?

Please include:
1. How to identify the smallest possible starting steps
2. A framework for selecting activities that balance pleasure and mastery
3. How to modify regular activities when energy is very low
4. A non-judgmental approach to tracking progress
5. Strategies for handling the inevitable setbacks
6. How to recognize and celebrate small wins
7. A template for 3-5 manageable activities for tomorrow
8. Compassionate language I can use with myself in this process

My current depression symptoms include [SYMPTOMS] and my energy level is typically [ENERGY_LEVEL]

I'm stuck in negative thinking patterns related to [SITUATION/THOUGHT]. These thoughts are [PERSISTENT/INTRUSIVE/OVERWHELMING] and contribute to my low mood.

Please help me with:
1. A brief mindfulness exercise to create space from these thoughts
2. Identification of potential cognitive distortions in my thinking
3. 3-4 evidence-based thought challenging questions
4. A self-compassion exercise related to this specific situation
5. Alternative perspectives I might consider
6. How to recognize when I'm ruminating and what to do
7. A physical activity that might help shift my mental state
8. A brief visualization to help reinforce more balanced thinking

The specific thoughts I'm struggling with are [SPECIFIC_THOUGHTS]

I'm being very self-critical while experiencing depression. My inner critic is saying things like [CRITICAL_THOUGHTS]. Can you guide me through a self-compassion practice tailored to this situation?

Please include:
1. A brief explanation of why self-compassion is especially important during depression
2. A mindfulness exercise to acknowledge my suffering without judgment
3. Specific self-compassionate statements to counter my critical thoughts
4. A common humanity reflection to help me feel less alone
5. A brief self-compassion letter I could write to myself
6. Physical gestures of self-compassion I could practice
7. How to identify when my inner critic is active
8. A daily micro-practice to build self-compassion over time

I tend to struggle most with the [MINDFULNESS/COMMON_HUMANITY/SELF-KINDNESS]

I'd like to implement behavioral activation to help with my depression. Please create a structured framework for me to follow.

Include:
1. An explanation of how behavioral activation works
2. How to identify values-aligned activities to prioritize
3. A method for breaking activities down into manageable steps
4. A tracking system that doesn't feel overwhelming
5. How to balance pleasure, mastery, and necessary activities
6. Strategies for overcoming common obstacles like procrastination
7. How to handle the lack of motivation or pleasure that comes with depression
8. A template for creating my personalized activation plan

My depression typically manifests as [SYMPTOMS] and I value [VALUES]

Please help me design a supportive morning routine to better manage depression. I typically have [AMOUNT_OF_TIME] in the mornings before I need to [FIRST_COMMITMENT].

The routine should include:
1. A gentle way to start the day that doesn't require high motivation
2. 1-2 brief mindfulness or grounding elements
3. How to approach basic self-care when motivation is low
4. A simple but nourishing breakfast option
5. A compassionate approach to setting intentions for the day
6. How to prepare for potential mood challenges ahead
7. A strategy for addressing negative morning thoughts
8. How to adjust the routine on particularly difficult days

My current morning typically involves [CURRENT_ROUTINE] and I find mornings [DIFFICULT/EASIER]

I'm experiencing depression and struggling to identify activities that might help. Could you generate a personalized list of potential pleasure and mastery activities based on my interests and current energy levels?

My interests include: [INTERESTS]
My current energy level is: [LOW/MODERATE/VARIES]
Activity restrictions (if any): [RESTRICTIONS]
Season/weather: [SEASON/WEATHER]

I'm experiencing intense feelings of [EMOTION] related to [SITUATION]. Please guide me through processing this emotion in a healthy way.

Include:
1. Validation of this emotion as a natural response
2. A brief mindfulness practice to fully acknowledge the feeling
3. Guidance on identifying any underlying emotions
4. Physical strategies to help regulate the intensity if needed
5. Journaling prompts to explore the emotion further
6. How to express this emotion appropriately if needed
7. Ways to show myself compassion while experiencing this feeling
8. How to know when this emotion might require additional support

I typically [AVOID/SUPPRESS/AMPLIFY] this emotion and find it [EASY/DIFFICULT]

I need help establishing better emotional boundaries with [PERSON/SITUATION]. Currently, [DESCRIPTION_OF_BOUNDARY_ISSUE].

Please help me with:
1. Identifying what specific boundaries would be appropriate in this situation
2. Language for communicating these boundaries assertively but respectfully
3. How to prepare emotionally for setting these boundaries
4. Strategies for maintaining boundaries when challenged
5. Self-validation statements to use when feeling guilty about boundaries
6. How to recognize when boundaries are being crossed
7. Self-care practices to support myself in this process
8. What to do if my boundaries aren't respected

My relationship with this person is [RELATIONSHIP_DESCRIPTION] and previous attempts at boundaries have [BEEN_SUCCESSFUL/FAILED]

I get emotionally triggered by [SPECIFIC_TRIGGER] which leads me to feel [EMOTIONAL_RESPONSE]. Please help me create a management plan for these triggers.

Include:
1. A quick grounding technique to use when initially triggered
2. How to identify early warning signs before I'm fully triggered
3. Cognitive strategies to reframe my perception of the trigger
4. Communication templates for explaining my triggers to others if appropriate
5. Environmental modifications that might help reduce trigger exposure
6. A self-regulation practice to build resilience to this trigger
7. How to respond compassionately to myself when triggered
8. A post-trigger recovery process

This trigger is related to [PAST_EXPERIENCE/FEAR/VALUE] and currently affects my life by [IMPACT]

I need to have a difficult conversation about [TOPIC] with [PERSON]. This makes me feel [EMOTIONS] and I want to handle it constructively.

Please help me prepare with:
1. A centering exercise to do before the conversation
2. A framework for structuring the conversation productively
3. Specific language to express my needs/concerns assertively
4. Strategies for active listening during the conversation
5. Techniques for managing emotional reactivity if it arises
6. How to validate the other person's perspective while maintaining mine
7. Options for taking a break if the conversation becomes too intense
8. Post-conversation self-care regardless of outcome

My goal for this conversation is [GOAL] and my relationship with this person is [RELATIONSHIP_CONTEXT]

I'm experiencing grief due to [LOSS_EXPERIENCE]. Please be a compassionate companion in processing this loss.

Include:
1. Validation of the uniqueness of my grief experience
2. Guidance on allowing difficult emotions to be present
3. Suggestions for honoring this loss in meaningful ways
4. Gentle reminders about grief myths vs. realities
5. Strategies for handling grief triggers and anniversary reactions
6. Self-compassion practices specifically for grief
7. Ways to maintain connection to what/who was lost
8. How to recognize when professional grief support might be helpful

I'm currently experiencing [GRIEF_SYMPTOMS] and am finding [ASPECTS_OF_GRIEF]

I struggle with managing anger related to [SITUATIONS/TRIGGERS]. Please create a comprehensive anger management protocol.

Include:
1. Early physical warning signs to watch for
2. Immediate techniques to prevent escalation
3. Cognitive strategies to reframe anger-inducing situations
4. Physical outlets for anger energy
5. Communication templates for expressing frustration constructively
6. A cool-down routine after anger episodes
7. Reflection questions to better understand my anger patterns
8. Prevention strategies to reduce overall anger frequency

My anger typically manifests as [ANGER_BEHAVIORS] and affects my life by [IMPACT]

I'm experiencing significant stress due to [STRESSORS]. Please help me create a personalized stress reduction plan.

Include:
1. Quick stress relief techniques I can use during acute stress (2-3 minutes)
2. Longer stress management practices for daily maintenance (10-15 minutes)
3. Cognitive approaches for reframing my specific stressors
4. Physical practices to release stress-related tension
5. Environmental modifications to reduce stress exposure
6. Boundary-setting strategies for stress-inducing relationships
7. Sleep optimization suggestions for stress resilience
8. A simple decision-making framework for evaluating stressful commitments

My stress typically manifests as [STRESS_SYMPTOMS] and I've tried [PREVIOUS_TECHNIQUES]

I'm experiencing burnout from [SITUATION] with symptoms including [SYMPTOMS]. Please create a recovery and prevention strategy.

Include:
1. Immediate steps to take for crisis management
2. A framework for evaluating which responsibilities can be modified
3. Specific language for communicating limitations to others
4. Restoration practices tailored to my specific burnout symptoms
5. How to reconnect with meaning and purpose in my activities
6. Warning signs that might indicate returning burnout
7. Boundary practices to prevent future burnout
8. A sustainable self-care routine that's realistic with my constraints

My typical work/life demands include [DEMANDS] and my available resources include [RESOURCES]

I'm struggling with [SLEEP_ISSUE] and it's affecting my mental health. Please create a comprehensive sleep hygiene protocol.

Include:
1. A customized evening wind-down routine
2. Environmental adjustments for optimal sleep
3. Guidelines for sleep-supporting behaviors throughout the day
4. Cognitive techniques for managing sleep-related anxiety
5. How to handle sleep disruptions when they occur
6. A morning routine that supports healthy sleep cycles
7. Weekend/weekday sleep consistency strategies
8. When and how to seek additional help for persistent issues

My current sleep patterns are [SLEEP_PATTERNS] and I've noticed [FACTORS]

I want to build greater psychological resilience to better handle life's challenges. Please create a daily resilience-building practice.

Include:
1. A brief morning reflection to set a resilient mindset
2. Micro-practices I can integrate throughout my day
3. Cognitive habits that strengthen resilience
4. A physical component that supports stress management
5. Gratitude or positivity practices that aren't toxic positivity
6. Connection-focused elements to build social resilience
7. An evening review to reinforce learning from challenges
8. How to track my resilience development over time

My current challenges include [CHALLENGES] and I typically respond to adversity by [TYPICAL_RESPONSES]

I'm new to mindfulness and want to use it for [SPECIFIC_GOAL]. Please create a beginner-friendly plan for integrating mindfulness into my daily life.

Include:
1. A simple explanation of how mindfulness helps with my specific goal
2. 3-4 brief mindfulness exercises (1-3 minutes) for beginners
3. How to remember to practice throughout the day
4. Common obstacles for beginners and how to overcome them
5. How to bring mindfulness to routine activities I already do
6. A framework for noticing benefits as they develop
7. How to respond to the "this isn't working" thought
8. A 14-day progressive plan to develop consistency

My daily routine includes [ROUTINE_ELEMENTS] and I have about [TIME_AVAILABLE]

I want to develop a more intentional self-care practice to support my mental health. Please help me assess my current self-care and create a balanced plan.

Include:
1. A framework for evaluating self-care across different domains (physical, emotional, social, etc.)
2. How to identify my most neglected self-care areas
3. A method for selecting high-impact self-care activities
4. Ways to overcome common self-care barriers like guilt and time constraints
5. How to integrate small self-care moments throughout the day
6. A template for planning self-care on different time scales (daily, weekly, monthly)
7. Strategies for maintaining self-care during high-stress periods
8. How to evaluate if my self-care plan is effectively supporting my wellbeing

My current stressors include [STRESSORS] and I tend to neglect self-care when [SITUATIONS]

I notice problematic patterns in how I communicate with [PERSON/PEOPLE] during [SITUATIONS]. These patterns include [PATTERNS].

Please help me with:
1. A framework for identifying my communication triggers
2. Alternative communication approaches to practice
3. Specific language templates for difficult conversations
4. Techniques for staying grounded during emotional discussions
5. Active listening practices I can implement
6. Ways to repair communication after missteps
7. How to validate others while still expressing my needs
8. Practice scenarios based on my specific challenges

My communication goals include [GOALS] and my typical emotional reactions during challenging communications include [REACTIONS]

I need to establish healthier boundaries in my relationship with [PERSON/TYPE_OF_RELATIONSHIP]. Currently, [CURRENT_SITUATION].

Please provide:
1. A framework for identifying which boundaries are most important
2. Script templates for communicating boundaries clearly and compassionately
3. Phrases for reinforcing boundaries when tested
4. How to manage guilt or anxiety about setting boundaries
5. Strategies for holding boundaries consistently
6. Self-validation statements when experiencing pushback
7. How to assess if boundaries are being respected
8. Next steps if boundaries continue to be violated

The relationship context is [CONTEXT] and previous boundary attempts have [OUTCOME]

I'm experiencing conflict with [PERSON] about [ISSUE]. Please help me develop a constructive approach to resolving this conflict.

Include:
1. A preparation exercise to center myself before addressing the conflict
2. A framework for expressing my perspective using "I" statements
3. Questions to better understand the other person's perspective
4. Techniques for finding potential common ground
5. Strategies for managing emotional reactivity during the conversation
6. Language for de-escalation if tensions rise
7. A template for proposing potential solutions
8. How to maintain the relationship regardless of immediate resolution

My relationship with this person is [RELATIONSHIP_DESCRIPTION] and the conflict makes me feel [EMOTIONS]

I'm struggling with feelings of loneliness and want to build more meaningful connections. My current social situation is [SOCIAL_SITUATION].

Please provide:
1. Strategies for coping with acute feelings of loneliness
2. A framework for identifying potential connection opportunities
3. Graduated steps for expanding my social interaction comfort zone
4. Communication approaches for deepening existing relationships
5. Ideas for finding communities aligned with my interests
6. Digital connection strategies that are genuinely fulfilling
7. Self-compassion practices for loneliness
8. How to maintain social momentum through difficult periods

My interests include [INTERESTS] and I find social interactions [CHALLENGING/ENJOYABLE] in these ways: [SPECIFICS]

I experience intense rejection sensitivity in [CONTEXTS], which affects me by [IMPACTS]. Please help me develop strategies to manage these feelings.

Include:
1. How to recognize when rejection sensitivity is being triggered
2. Grounding techniques for the immediate emotional response
3. Cognitive strategies for interpreting situations more objectively
4. Self-validation practices for building internal security
5. Communication templates for seeking clarification when uncertain
6. Exposure approaches for gradually building resilience
7. How to process and recover from actual rejection
8. When and how rejection sensitivity might benefit from professional support

My rejection sensitivity may stem from [ORIGINS] and typically manifests as [MANIFESTATIONS]

I struggle with feelings of inadequacy and low self-worth, particularly in [SITUATIONS]. Please create a comprehensive practice for cultivating healthier self-worth.

Include:
1. A framework for separating self-worth from achievement/performance
2. Daily affirmations that don't feel forced or inauthentic
3. Evidence-gathering exercises to challenge negative self-perceptions
4. Strategies for identifying and challenging the inner critic
5. Practices for acknowledging personal strengths and contributions
6. How to set boundaries that reflect appropriate self-worth
7. Methods for responding to setbacks without self-judgment
8. A progress tracking approach that's supportive rather than evaluative

I tend to base my worth on [EXTERNAL_FACTORS] and struggle most with self-worth when [TRIGGERS]