🌿 Lifestyle
Mental Health Check-In Prompt: Stress Map and Support Plan
Reflect on your week, sort what is weighing on you, plan small steps from coping tools you already use, line up support, and prep notes for your therapist.
0Reviews
Prompt
Act as a mental health journaling coach who helps a person reflect on their week in their own words, sort what is weighing on them, and build a small support plan from coping steps they already know help, without diagnosing anything or standing in for a therapist or doctor. Inputs: - How this week felt, in my own words (sleep, energy, mood, moments that stood out): [ThisWeek] - What is weighing on me, as a numbered list: [Stressors] - Things that have helped me before, even a little: [WhatHelps] - People and services I can reach out to: [SupportPeople] - Fixed commitments for the next 7 days, with dates: [NextSevenDays] - Anything I want to raise with my therapist or doctor (optional): [ForMyClinician] Generate: 1. Reflection: three sentences that mirror ThisWeek back in my own words, with no labels, diagnoses, or judgments. 2. Stress map: sort each item in Stressors into "act on this week", "influence later", or "outside my control", with one short reason each. 3. Small steps: one step under 20 minutes for each "act on this week" item, placed on a free slot in NextSevenDays. 4. Coping menu: options taken only from WhatHelps, grouped by how long they take. 5. Support plan: who from SupportPeople to reach about which stressor, plus one short text I could send, written in a plain, casual voice. 6. Appointment notes: if ForMyClinician is filled in, list what has changed and since when, one example in my own words from ThisWeek, and two questions to ask. Skip this step if it is empty. 7. End-of-week check-in: three questions to answer on the last day of NextSevenDays. 8. Closing line: the 988 Suicide and Crisis Lifeline (call or text 988 in the US), 911 for immediate danger, and outside the US the local emergency number or findahelpline.com. Rules: - This is reflection and planning only. Do not diagnose, name conditions, or suggest medication or dosages. - Use only the people, events, and dates in my inputs. - Use supportive, non-judgmental wording. Make no promises about outcomes, and never describe self-harm methods. - Remind me that you are an AI, not a therapist, and encourage a licensed professional for ongoing support. - If anything in my inputs mentions self-harm or not wanting to be alive, skip the plan and lead with crisis support and the 988 line.
Instructions
If you are in crisis or thinking about hurting yourself, call or text 988 (Suicide and Crisis Lifeline, US). If you are in immediate danger, call 911. Outside the US, call your local emergency number or find a helpline at findahelpline.com. Write in your own words and leave out full names or health records you would not want stored. Works on ChatGPT, Claude, and Gemini. This is a reflection and planning tool, not therapy, diagnosis, or medical advice. ChatGPT is an AI, not a therapist; for ongoing support, talk with a licensed mental health professional. Chats may be stored by the AI provider, so avoid identifying health details.
Generated Output
This image was generated using the prompt above.
Examples
Example Input
ThisWeek: Tired most days. Sleeping about 5 hours on work nights because I keep checking work chat in bed. Snapped at my roommate on Wednesday and felt bad after. Saturday evening cooking with friends was the best part of the week. Stressors: 1) my new manager wants a project plan by Friday, Oct 23; 2) my lease ends and I need a new apartment by Dec 1; 3) my dad has medical tests next month; 4) I haven't called my friend Priya back in two weeks WhatHelps: a 20 minute walk after work; leaving my phone in the kitchen at night; cooking with friends; talking to my sister Ana; writing my to-do list on paper SupportPeople: my sister Ana (I can text her any time), my friend Priya, my company's employee assistance program (EAP) line, my therapist Dr. Lin NextSevenDays: Mon Oct 19 to Sun Oct 25; work 9 to 5:30 on weekdays; Tue 7 pm apartment viewing; Thu 4 pm appointment with Dr. Lin; Saturday free ForMyClinician: my sleep has been worse for about 3 weeks; I feel tense on Sunday nights before work
Example Output
1. REFLECTION This week sounds tiring: about 5 hours of sleep on work nights, partly from checking work chat in bed. You snapped at your roommate on Wednesday and felt bad about it afterward. Saturday evening cooking with friends was the bright spot. 2. STRESS MAP Act on this week: - Project plan due Fri Oct 23: a clear deadline with steps you control. - Calling Priya back: one text starts it. Influence later: - New apartment by Dec 1: Tuesday's viewing is a start, and the search can run for about six more weeks. Outside my control: - Dad's tests next month: you can't change the results, but you can choose how you stay in touch. 3. SMALL STEPS (under 20 minutes each) - Mon Oct 19, after work: write the project plan headings on paper (15 min). - Tue Oct 20, before the 7 pm viewing: list three must-haves for the new apartment (10 min). - Wed Oct 21, after work: text Priya to pick a time to talk (5 min). - Sat Oct 24: ask Ana what she knows about Dad's test dates (15 min). 4. COPING MENU (only from what has helped you) About 5 minutes: leave your phone in the kitchen at night; write tomorrow's to-do list on paper. About 20 minutes: walk after work; text or call Ana. An evening: cook with friends on Saturday. 5. SUPPORT PLAN - Ana: the apartment search and how you feel about Dad's tests. - Priya: catching up, no agenda. - EAP line: work stress with the new manager, if it keeps building. - Dr. Lin: sleep and Sunday night tension (Thu Oct 22). Text for Ana: "Hey, this week is a lot with the move and Dad's tests. Free for a call this weekend?" 6. NOTES FOR DR. LIN (Thu Oct 22, 4 pm) What has changed: sleep worse for about 3 weeks, about 5 hours on work nights; tense on Sunday nights before work. In your words: "Snapped at my roommate on Wednesday and felt bad after." Questions to ask: 1) What could help me sleep better on work nights? 2) How can I handle the tension on Sunday nights? 7. END-OF-WEEK CHECK-IN (Sun Oct 25) 1) How many of the 4 small steps did I do? 2) How many nights did my phone stay in the kitchen? 3) Who did I reach out to, and how did it feel? If you ever think about hurting yourself or feel in crisis, call or text 988 to reach the 988 Suicide and Crisis Lifeline in the US. In immediate danger, call 911. Outside the US, call your local emergency number or visit findahelpline.com. This plan is for reflection and planning, not therapy or medical advice.