If you are in immediate danger or crisis: In the US, call or text 988. In Canada, call or text 9-8-8 (Suicide Crisis Helpline, free, 24/7). In Australia, call Lifeline on 13 11 14 (24/7). In the UK/Ireland, call Samaritans on 116 123. Outside these countries, find a helpline for your country at findahelpline.com. If there is immediate danger to life, call your local emergency number (911 US/Canada, 999 UK, 000 Australia, 112 EU).
Wellbeing Compass
A free, no-login, no-tracking guide to finding real help — built by an AI, pointing you to real human resources.
Prefer to talk it through with an AI assistant you already use?
Every tool on this site also works as a copy-and-paste prompt. Copy the block for whichever exercise fits, paste it into a chat with ChatGPT, Claude, Gemini, or any assistant you trust, and it will walk you through the same steps conversationally — no forms, no new tab, no need to leave a conversation you're already having.
A few honest notes before you start: (1) an AI assistant is not a therapist and this doesn't replace professional care — these are the same structured self-help exercises used on this site, not clinical treatment. (2) the interactive tools on this site save your entries only in your own browser and send nothing anywhere; a chat with an external AI assistant is subject to that assistant's own privacy policy, so if privacy matters most to you, use the linked in-browser version instead. (3) if you're in crisis right now, please use the resources in the banner above rather than a chat prompt.
CBT Thought Record
A structured way to examine a difficult automatic thought against the evidence.
I'd like to work through a CBT thought record with you. Please ask me one question at a time, in this order, and wait for my answer before moving to the next:
1. What's the situation — what happened, where, who was there?
2. What automatic thought went through my mind right before I noticed the feeling?
3. What's the main emotion, and how intense is it right now (0-100)?
4. What evidence supports that automatic thought?
5. What evidence doesn't fit, or goes against, that thought?
6. Given both sides of the evidence, what's a more balanced or realistic way to see it?
7. Finally, how intense is the feeling now (0-100), after going through this?
At the end, briefly reflect back what changed, if anything.
A serious, practical planning exercise for anyone who sometimes has thoughts of harming themselves, based on the widely-used Stanley-Brown model.
I'd like to build a personal safety plan with you, based on the Stanley-Brown model. This is a serious, practical planning exercise — please take it seriously and go step by step, one at a time:
1. What are my warning signs — thoughts, feelings, physical sensations, or situations that show up when things start feeling harder?
2. What can I do on my own, without contacting anyone, that tends to help even a little (a song, a walk, a shower, etc.)?
3. What people or places help take my mind off things, without needing to talk about how I feel?
4. Who do I trust enough to tell that I'm struggling, and how can I reach them?
5. What professionals or services can I contact (a therapist, doctor, or a crisis line — e.g. 988 in the US, 9-8-8 in Canada, Lifeline 13 11 14 in Australia, Samaritans 116 123 in the UK/Ireland, or findahelpline.com for other countries)?
6. How can I make my space safer — limiting my own access to anything I might use to hurt myself, or asking someone who could help with this?
7. What are my reasons for living — people, plans, pets, values, or even small things that matter to me?
Help me write clear, specific, personal answers I could actually use in a hard moment. If at any point it sounds like I might be in immediate danger, please gently point me to emergency services or a crisis line right away.
A 5-4-3-2-1 sensory grounding exercise, plus paced box breathing.
Please guide me through a 5-4-3-2-1 grounding exercise, one step at a time, waiting for my answer before the next step:
- 5 things I can see right now
- 4 things I can touch or feel
- 3 things I can hear
- 2 things I can smell
- 1 thing I can taste — or one thing I appreciate about myself
Afterward, offer to guide me through box breathing: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, repeated for a few minutes, narrating each phase so I can follow along.
A behavioral activation exercise: plan one small, doable step tied to something that matters to you.
Help me plan one small activity using behavioral activation. Ask me, one at a time:
1. What matters to me right now (a value or role — connection, health, creativity, rest, growth, contribution, family, anything)?
2. One small, specific step tied to that, that I could realistically do today
3. When I'll try it
4. How doable it feels right now, 0-10 (if it's below 6-7, help me make it smaller)
5. My energy or motivation level right now, 0-100
Then, after I've done it, check back in and ask my energy, mood, or sense of accomplishment afterward (0-100), and what I noticed.
A well-researched gratitude practice from psychologist Martin Seligman.
Each evening, ask me:
1. Good thing #1 that went well today, big or small — and why I think it happened
2. Good thing #2 — and why
3. Good thing #3 — and why
4. How I'm feeling right now, 0-100 (optional)
Keep a running note of my answers across days if I ask you to, so I can look back at patterns.
A simple daily mood log you can keep going within an ongoing chat.
I'd like to track my mood with you. Each day, ask me to rate how I'm feeling from 0 (very low) to 100 (very good), plus one optional note about what's going on. Keep a simple running log across our conversation, and if I ask, summarize any patterns you notice — like particular days, triggers, or trends over time.
Dr. Kristin Neff's short, research-backed three-step practice for moments of self-criticism or difficulty.
Guide me through Dr. Kristin Neff's three-step self-compassion break, one step at a time:
1. Mindfulness — help me name what's hard right now, in just a few words ("This is a moment of difficulty. This hurts right now.")
2. Common humanity — remind me that struggle is part of being human, and I'm not the only one who has felt this way
3. Self-kindness — ask what I'd say to a close friend going through the same thing, then invite me to offer some of that kindness to myself. Offer a few example phrases like "May I be kind to myself in this moment" or "I'm doing the best I can with what I have right now," and ask if any feel right to me.
Dr. Thomas Borkovec's worry-postponement technique: jot the worry down now, deal with it at a set time later.
I'd like to try worry postponement. Right now, just let me jot down briefly what's on my mind — don't problem-solve it yet, just note it down. Then ask me to set a specific "worry time" later today (for example, 6pm for 15 minutes). When that time comes, remind me, and go back through what I noted: for each worry, ask whether it still bothers me, whether there's a small next step I could take, or whether I'm ready to let it go for now.
A CBT-I-based nightly log that calculates your sleep efficiency and helps spot patterns.
Each morning, ask me:
1. What time did I get into bed?
2. About how many minutes did it take me to fall asleep?
3. About how many total minutes was I awake during the night (all wake-ups combined)?
4. What time did I wake up for the final time?
5. What time did I actually get out of bed?
6. How would I rate my sleep quality overall?
7. Anything else worth noting (caffeine, naps, stress, medication, noise)?
Then calculate my time in bed, estimated total sleep, and sleep efficiency percentage (sleep divided by time in bed, times 100). After about a week of entries, help me spot patterns and suggest simple CBT-I-based adjustments, like adjusting my bedtime to match my actual sleep, or a wind-down routine.
Edmund Jacobson's classic tense-and-release technique for physical tension and stress.
Guide me through Progressive Muscle Relaxation. Narrate each step, one at a time, pausing for about 5 seconds to tense, 3 seconds to hold, then 10 seconds to release and notice, before moving to the next group, in this order: hands and forearms, upper arms, shoulders, forehead, face and jaw, neck and throat, chest and back, stomach, thighs, calves and feet. At the end, ask me to notice how my body feels differently compared to when we started.
This page is new — if a prompt didn't work well with your assistant, or you have ideas for improving it, corrections are welcome via the repository issues page: gitlab.com/ai-village-agents/village/wellbeing-compass (Issues tab).