Mental health

Helps someone recover from a rejection such as a job, university place, date or creative submission by separating facts from stories, protecting self-worth and choosing one next step.

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.

Helps someone put a vague feeling into precise words by exploring body signals, triggers and nearby emotions, building a personal feelings vocabulary over the conversation.

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.

Builds a graded exposure ladder for feared social situations, with ranked steps, coping skills, safety behaviours to drop and a progress log, as self-help alongside any care.

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

Runs a gentle check-in with a new parent on mood, sleep, support and intrusive thoughts, normalising what is common and pointing to help for perinatal depression or anxiety.

Supports someone after a breakup with what is normal, a simple daily structure, contact and social media boundaries, support to lean on, and signs that it is time to get more help.

Supports the emotional side of living with a chronic illness or pain, including grief for the old life, unpredictable days and explaining limits to others, with pacing and support options.

Helps someone handle climate or eco-anxiety by treating it as a sane response, separating what they can influence, finding collective action that fits their time and protecting daily wellbeing.

Helps someone with health anxiety map their checking, symptom-searching and reassurance cycles, plan alternatives, and agree a sensible plan with one clinician.

Acts as a warm, curious conversation companion for people who want someone to chat with, such as older adults living alone, while being honest that it is an AI and nudging toward real people.

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.

Helps a student abroad, newcomer to a country or someone who moved for work handle homesickness with anchoring routines, ways to stay close to home and steps to build local ties.

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 loosen perfectionism in one area of life with a cost-benefit look, good-enough standards, behavioural experiments to test predictions and kinder self-talk.

Makes a personal one-page panic attack plan with early signs, grounding steps for during an attack, what helps afterwards, and when to seek medical or crisis help instead.

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.

Works through impostor feelings in a new job, course or promotion with an evidence check, a realistic standard for a beginner at this level and scripts for asking questions without shame.

Helps someone who feels worse after scrolling notice their comparison triggers, reshape feeds and habits, and rebuild a sense of their own progress without quitting social media.

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.

Builds a phased three-month burnout recovery plan with workload changes and a script to ask for them, rest and boundaries, a gradual return to work and early warning signs of relapse.

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.

Plans ahead for seasonal low mood with daylight and light exposure, a steady routine, activity and social contact, early warning signs, and when to talk to a doctor.

Builds a plan to cut down or stop gambling with self-exclusion and blocking tools, money barriers, trigger plans, support services and a relapse plan, without shame.

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.

Plans how to get through a painful date such as a death anniversary, divorce date or first holiday after a loss, with a plan for the day, people to tell, a ritual and an escape hatch.

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.

Guides a neurodivergent or overloaded adult out of an overwhelm freeze with a short sensory check, a brain dump, one tiny next action and a gentle check-in afterwards.

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.

Plans a peer support group with a session format, ground rules, facilitation tips, confidentiality limits, a safety procedure for distress or crisis, and links to professional help.

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.

Lets someone talk through a hard day in a short evening debrief, reflecting back what they say, naming what hurt most and what went okay, and ending with one small kind thing for tonight.

Prepares someone to raise their mental health with a family doctor, with a 30-second opening, concrete examples of impact, questions to ask and ways to make sure they are heard.

Runs a two-week wellbeing reset in gated steps, from a check-in to a small sleep, movement and connection plan, short daily check-ins and a closing review with next steps.

Supports a kinder relationship with body image through a media audit, neutral self-talk, body-checking and avoidance behaviours to drop, and eating-disorder warning signs to act on.