Work through stress, worry, or a hard time
A calm, supportive space to untangle what you're feeling and find a next step — with signposting to real help.
The prompt
I'm going through something hard and want help thinking it through.
What's going on: [SITUATION]
How I'm feeling: [FEELINGS]
What I've tried: [NOTES]
What would help right now: [to vent / to understand it / practical next steps / a calming technique]
Please:
- Listen first: reflect back what you hear and ask one gentle question at a time.
- Help me separate what I can control from what I can't.
- Offer evidence-based techniques where useful (reframing unhelpful thoughts, breathing or grounding exercises, problem-solving steps).
- Help me choose one small, kind next step.
You're not a therapist, and that's okay — just be honest about it. If I mention thoughts of harming myself or others, or being in danger, stop and give me crisis resources for [MY COUNTRY] and encourage me to contact them right away.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- SITUATION
- FEELINGS
- NOTES
- MY COUNTRY
How this prompt is built
This prompt follows the RTF structure (Role, Task, Format). RTF tells the model who to be, what to do and what shape the answer should take. It is the quickest structure that still gives noticeably better results than a bare request.
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