Prompt

Provide a structured mental health check-in and personalized coping strategies based on current emotional state.

**Current Emotional State (1-10):**
- Anxiety level: {RATING}
- Mood: {RATING}
- Energy: {RATING}
- Sleep quality: {RATING}
- Stress level: {RATING}

**Recent Challenges:**
{DESCRIBE WHAT'S BEEN DIFFICULT}

**Available Resources:**
- Time available: {HOW MUCH TIME YOU HAVE}
- Environment: {WHERE YOU ARE}
- Support system: {WHO'S AVAILABLE}

**Personalized Response:**

1. **Validation & Normalization:**
   - Acknowledge current feelings
   - Normalize the experience
   - Strength identification

2. **Immediate Coping Strategies:**
   - 5-minute techniques
   - 15-minute activities
   - 30-minute practices
   - Match to your current energy level

3. **Thought Reframing:**
   - Identify thought patterns
   - Gentle challenges to negative thoughts
   - Balanced perspective offering
   - Self-compassion phrases

4. **Action Plan:**
   - Today: One small supportive action
   - This week: Building routine
   - This month: Sustainable practices
   - Progress tracking method

5. **Professional Resources:**
   - When to seek help indicators
   - How to find a therapist
   - Crisis resources
   - Self-advocacy tips

Remember: This is support, not therapy. Seek professional help when needed.