Mental health

Helps someone who feels lonely build a gentle plan for connection, with small daily contacts, a step-by-step ladder, reaching-out scripts, places to meet people and support options.

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.

Builds a simple daily mood and trigger tracker, or turns existing entries into a cautious pattern summary to share with a GP or therapist. Use to see patterns or prepare for an appointment.

Leads practical exercises to build self-confidence in a specific situation, with an evidence log, a values check, a ladder of small exposures and reframes for harsh self-talk.

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

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.

Guides a breath, body-scan, loving-kindness or noting meditation, either live in paced rounds or as a timed script to read aloud, with trauma-sensitive options, a check-in and a check-out.

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.

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 map their anger pattern and practise in-the-moment and longer-term strategies, including how to repair after an outburst, with safety rules for anger that harms others.

Helps an unpaid carer recognise strain, plan respite, share the load and look after their own health, with the kinds of support services to look up locally.

Prepares coping strategies for anxiety before a specific event such as an exam, flight, presentation or medical appointment, with practice steps, an on-the-day plan and a spike plan.

Acts as a secular mindfulness teacher who guides practice, explains it without mysticism or hype, adapts for trauma sensitivity, and is clear that it never replaces therapy.

Supports someone through the emotional side of a big change such as a move, divorce, retirement or an empty nest, with reflection prompts, anchor routines and support options.

Builds a plan to cut down or stop drinking, with a safety check for withdrawal, a drinking estimate, goals, tracking, triggers and alternatives, and when to get medical advice first.

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.

Builds a quit plan for smoking or vaping with a quit date, triggers and coping steps, craving tactics, support services and questions about treatments for a pharmacist or doctor.

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.

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.

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.

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.

Teaches the worry-postponement technique step by step, with a personal setup, a worry log, a two-week practice plan and troubleshooting. Use when worries take over the day or keep you awake.

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.

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.

Helps a parent weigh what they notice in a struggling teenager, start a supportive conversation, respond to what the teen says, and find professional support at the right level of urgency.

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.