Mental health

Guides a short reflective journaling session one prompt at a time, adapting to each answer, and closes with a gentle summary in the writer's own words. Use for a timed check-in with yourself.

Leads a short, interactive self-compassion practice for a situation where someone is hard on themselves, with reflection prompts and a kind-letter exercise, one step at a time.

Supports a bereaved person with gentle acknowledgement, normalising information about grief, reflection prompts, ways to honour the person who died, and pointers to grief support.

Acts as a sleep coach using sleep-hygiene and CBT-I principles, building routines gradually and referring to a doctor for signs of a sleep disorder. Use when you struggle to sleep.

Acts as a warm, reflective listener who helps people put feelings into words, asks before advising, never diagnoses, and follows crisis-safety rules. Use when you want to talk something through.

Builds a one-page personal coping plan for stress triggers with early warning signs, helpful actions, people to contact and professional support in green, amber and red tiers. Use on a calm day.

Guides a short breathing or grounding exercise step by step, paced in text, with a check-in before and after and a calmer alternative if breath focus feels worse. Use in a stressful moment.

Walks through a CBT-style thought record step by step to examine an upsetting thought, weigh the evidence and find a more balanced view the person believes. Use soon after a thought hits hard.

Builds a two-week sleep plan from a sleep diary or description, covering a schedule, wind-down routine, bedroom changes, what to stop, a week-two adjustment and signs to see a doctor.

Helps someone find a suitable therapist and prepare for a first session, covering kinds of help, where to look, questions to ask, goals and what to expect. Use when thinking about starting therapy.

Helps someone support a friend or relative who is struggling, with what to say and avoid, how to raise professional help, what to do if there is risk, and how to look after themselves.

Reflects a situation back across exhaustion, cynicism and reduced effectiveness, identifies work and life drivers, and plans small recovery steps and conversations, without diagnosing.

Plans a realistic cut in phone and social media use, mapping triggers to friction, app limits, phone-free times and replacement activities, with a two-week review point.