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I'm feeling overwhelmed at work and need help regaining control. My situation: - Role: [YOUR ROLE] - Main stressors: [LIST 3-5 THINGS CAUSING OVERW...
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Create a personalised stress management toolkit for my situation. About me: - Main sources of stress: [LIST THEM] - How stress shows up for me: [E....
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I think I might be heading towards burnout (or already there). Help me assess and recover. My symptoms: - Physical: [E.G. EXHAUSTION, HEADACHES, GE...
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I struggle with imposter syndrome and it's affecting my confidence, health, and career. Help me work through it. My experience: - Role: [YOUR ROLE]...
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I think I'm in a toxic work environment and it's affecting my health. Help me cope and plan. Signs I'm noticing: [DESCRIBE — E.G. BULLYING, GASLIGH...
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Every Sunday evening I dread going back to work. Help me fix this. What I dread most: [SPECIFIC TASKS / THE WHOLE JOB / SPECIFIC PEOPLE / OVERWHELM...
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Financial stress is affecting my mental and physical health. Help me cope and take action. Situation: [DEBT / LOW INCOME / UNEXPECTED EXPENSE / JOB...
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I'm a chronic procrastinator and it's affecting my health, work, and self-esteem. Help me understand why and fix it. What I procrastinate on: [EVER...
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Help me start the new year with intention — without toxic resolution culture. How I feel about new year resolutions: [EXCITED / CYNICAL / ALWAYS FA...
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I've lost my motivation and drive. Everything feels pointless and I can't get started on anything. How long this has been going on: [DAYS / WEEKS /...
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I experience anxiety at work and need practical strategies to manage it while still performing. My anxiety shows up as: - Triggers: [E.G. PRESENTAT...
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Help me process my anxious thoughts using a structured thought record. The situation that triggered my anxiety: [DESCRIBE] What I felt: [EMOTIONS A...
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I'm dealing with grief and loss and need help navigating this experience. What happened: [DESCRIBE YOUR LOSS — DEATH, RELATIONSHIP, JOB, HEALTH, ID...
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Help me develop self-compassion — I'm my own worst critic. How my inner critic shows up: [DESCRIBE YOUR SELF-TALK] When it's loudest: [SITUATIONS] ...
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Help me manage my emotions better — I tend to react intensely and regret it later. My biggest emotional challenges: [ANGER / FRUSTRATION / OVERWHEL...
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Help me manage social anxiety so I can participate in life without constant dread. My social anxiety shows up as: [DESCRIBE — E.G. AVOIDING EVENTS,...
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Create a step-by-step plan I can use during a panic attack, plus strategies to reduce them. My experience: [FIRST PANIC ATTACK / OCCASIONAL / FREQU...
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I think I might be depressed, or I'm going through a very low period. Help me with practical next steps. How I'm feeling: [DESCRIBE] How long: [DAY...
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Create an emotional first aid kit — things I can do immediately when I'm in emotional pain. Situations when I need this most: [BAD NEWS / REJECTION...
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Help me practise self-care in a way that's safe and appropriate for someone with trauma history. What I'm comfortable sharing: [AS MUCH OR AS LITTL...
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I'm returning to work after a bereavement. Help me navigate this transition. Who I lost: [RELATIONSHIP] Time off: [HOW LONG] How I'm feeling about ...
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Help me create a personal wellbeing emergency plan I can activate when everything falls apart. What "falling apart" looks like for me: [DESCRIBE — ...
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Help me establish and maintain healthy boundaries between work and personal life. My current situation: - Work setup: [OFFICE / REMOTE / HYBRID] - ...
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Create a wellbeing plan for working from home that prevents isolation, inactivity, and blurred boundaries. My setup: - Home situation: [LIVE ALONE ...
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Create a health plan for someone who sits at a desk all day. My situation: - Hours at desk per day: [HOURS] - Current issues: [E.G. BACK PAIN, NECK...
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I'm a manager and I want to genuinely support my team's wellbeing without being intrusive or performative. My team: - Size: [NUMBER OF PEOPLE] - Se...
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Help me design a lunch break that actually recharges me instead of scrolling on my phone at my desk. My situation: - Lunch break length: [30 MIN / ...
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I'm considering taking a career break or sabbatical for my health and wellbeing. Help me plan it properly. My situation: - Reason for break: [BURNO...
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My calendar is back-to-back meetings and it's destroying my energy and productivity. Meetings per day: [NUMBER] Meetings per week: [NUMBER] Percent...
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Help me manage the impossible juggle of work and parenting without losing my mind. My situation: - Children ages: [AGES] - Work setup: [OFFICE / RE...
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Create a health plan for someone working shifts or irregular hours. My shift pattern: [DESCRIBE — E.G. NIGHTS, ROTATING, SPLIT SHIFTS] Biggest heal...
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Help me resolve a conflict at work that's stressing me out. The conflict: [DESCRIBE THE SITUATION] Who's involved: [COLLEAGUE / MANAGER / TEAM / CL...
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I feel unfulfilled in my career. Help me figure out what I actually want. Current role: [YOUR JOB] What's missing: [MEANING / GROWTH / CREATIVITY /...
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Help me turn my commute from dead time into wellbeing time. Commute type: [DRIVING / TRAIN / BUS / WALKING / CYCLING / MIXED] Duration: [MINUTES EA...
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Design a beginner-friendly exercise programme for someone starting from scratch. About me: - Current activity level: [SEDENTARY / LIGHTLY ACTIVE / ...
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Create a library of effective home workouts I can do with zero equipment. My fitness level: [BEGINNER / INTERMEDIATE / ADVANCED] Time per workout: ...
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Help me go from zero running to comfortably running 5K. Current fitness: [CAN'T RUN 1 MINUTE / CAN JOG A BIT / RETURNING AFTER BREAK] Age range: [2...
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Create a yoga or stretching routine tailored to my needs. Experience: [NEVER DONE YOGA / TRIED A FEW TIMES / REGULAR PRACTICE] Goal: [FLEXIBILITY /...
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Create a walking programme that genuinely improves my health. Current activity: [BARELY WALK / SOME WALKING / WALK REGULARLY BUT WANT MORE] Goal: [...
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Help me safely return to normal activity after being ill or recovering from surgery/injury. What happened: [ILLNESS / SURGERY / INJURY / LONG COVID...
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Help me support my immune system and stay well during cold and flu season. My situation: [OFFICE WORKER / PARENT OF YOUNG KIDS / COMMUTER / TEACHER...
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I live with chronic pain and need strategies to manage it alongside daily life. Type of pain: [BACK / NECK / JOINTS / HEADACHES / FIBROMYALGIA / OT...
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Create a practical healthy ageing plan for someone in their [40s / 50s / 60s]. Age range: [40s / 50s / 60s / 70+] Current health: [GOOD / SOME ISSU...
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Help me manage chronic migraines or headaches. Frequency: [TIMES PER WEEK/MONTH] Type: [MIGRAINE WITH AURA / MIGRAINE WITHOUT / TENSION / CLUSTER /...
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Help me manage persistent back pain with practical strategies. Pain location: [LOWER BACK / UPPER BACK / BETWEEN SHOULDERS / NECK AND BACK] Duratio...
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Create a library of breathing exercises for different situations. What I need breathing exercises for: [ANXIETY / SLEEP / FOCUS / ENERGY / ANGER / ...
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Help me eat for sustained energy throughout the day — not a diet, just better fuel. My current eating: [DESCRIBE TYPICAL DAY] Biggest issue: [AFTER...
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Help me improve my gut health with practical dietary and lifestyle changes. Current issues: [BLOATING / IBS SYMPTOMS / IRREGULAR / FOOD SENSITIVITI...
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Create a practical meal prep system for someone who works long hours. Time for prep: [1 HOUR / 2 HOURS ON SUNDAY] Cooking skill: [BASIC / MODERATE ...
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Help me drink enough water and stay properly hydrated. Current water intake: [BARELY ANY / SOME / NOT SURE] Main barriers: [FORGET / DON'T LIKE WAT...
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Help me navigate perimenopause or menopause while maintaining my wellbeing and career. Stage: [PERIMENOPAUSE / MENOPAUSE / POST-MENOPAUSE / NOT SUR...
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Help me manage IBS or digestive issues alongside normal daily life. Diagnosis: [IBS / IBS-D / IBS-C / UNDIAGNOSED BUT SYMPTOMATIC] Main symptoms: [...
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Help me manage PCOS with practical lifestyle and wellbeing strategies. Main symptoms: [IRREGULAR PERIODS / WEIGHT GAIN / ACNE / HAIR LOSS / HAIR GR...
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Help me develop a healthier relationship with food using intuitive eating principles. My current relationship with food: [RESTRICTIVE / BINGE-RESTR...
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Help me improve my relationship with my body and build body confidence. How I feel about my body: [DESCRIBE] What triggers negative body image: [MI...
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Help me plan balanced vegetarian or vegan nutrition. Diet type: [VEGETARIAN / VEGAN / TRANSITIONING] Experience: [NEW TO THIS / FEW MONTHS / YEARS]...
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Help me snack in a way that supports my energy and health instead of undermining it. Current snacking: [DESCRIBE — E.G. CRISPS AT DESK, BISCUITS WI...
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Help me build healthy habits that actually stick using habit stacking and behaviour design. About me: - Habits I want to build: [LIST 3-5 E.G. EXER...
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Help me reduce my screen time and build a healthier relationship with technology. Current habits: - Total screen time per day: [HOURS] - Biggest ti...
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Help me break a bad habit that I've been struggling to quit. The habit: [DESCRIBE — E.G. DOOMSCROLLING, STRESS EATING, NAIL BITING, SMOKING, PROCRA...
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I'm addicted to my phone and social media. Help me take back control. Daily screen time: [HOURS] Apps I can't stop checking: [LIST] How it's affect...
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I've heard mindfulness helps but I'm sceptical. Give me a practical, no-nonsense introduction. My attitude: [CURIOUS / SCEPTICAL / TRIED AND FAILED...
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Help me start a journaling practice for mental health and self-reflection. What I want from journaling: [PROCESS EMOTIONS / TRACK MOOD / REDUCE ANX...
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I've lost touch with hobbies and things that bring me joy. Help me rediscover them. What's happened: [TOO BUSY / DEPRESSION / BURNOUT / JUST FELL O...
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Help me maintain my wellbeing through the dark winter months. What winters are like for me: [FINE / A BIT LOW / REALLY STRUGGLE / HATE THEM] Bigges...
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Help me reduce eye strain and the physical effects of too much screen time. Screen hours per day: [HOURS] Symptoms: [DRY EYES / HEADACHES / BLURRED...
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Give me a collection of very short meditations and mindfulness exercises I can fit into any day. Experience: [NONE / SOME / REGULAR MEDITATOR] Pref...
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Create a year-round self-care plan that adapts to the seasons. My biggest challenge: [CONSISTENCY / WINTER / SUMMER / TRANSITIONS / MOTIVATION] Lif...
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I struggle to say no at work and it's affecting my health and happiness. Help me build this skill. My situation: - I tend to say yes because: [FEAR...
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I'm feeling lonely and disconnected. Help me build more meaningful social connections. My situation: [LIVE ALONE / NEW CITY / WORK FROM HOME / LOST...
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Help me build genuine, lasting confidence — not fake "just believe in yourself" advice. Where I lack confidence: [WORK / SOCIAL / PHYSICAL / SPEAKI...
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I'm a chronic people pleaser and it's exhausting. Help me change this pattern. How it shows up: [ALWAYS SAY YES / CAN'T HANDLE CONFLICT / SUPPRESS ...
⭐ Staff Pick
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Create a relationship check-in framework I can use with my partner regularly. Relationship type: [ROMANTIC PARTNER / CO-PARENTS / LONG DISTANCE / N...
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Help me navigate a difficult relationship with a family member while protecting my wellbeing. The relationship: [PARENT / SIBLING / IN-LAW / EXTEND...
⭐ Staff Pick
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My self-esteem is low and it affects everything. Help me rebuild it from the ground up. How low self-esteem shows up for me: [PEOPLE PLEASING / SET...
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Help me recover from perfectionism — it's making me miserable and actually less productive. How perfectionism shows up: [PROCRASTINATION / OVERWORK...
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Help me manage my anger in a healthy way — I don't want to suppress it, I want to express it appropriately. My anger pattern: [EXPLOSIVE / PASSIVE-...
⭐ Staff Pick
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I'm going through a breakup and need help coping and moving forward. Situation: [I ENDED IT / THEY ENDED IT / MUTUAL / COMPLICATED] How long togeth...
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Help me maintain my friendships — I keep meaning to stay in touch but life gets in the way. Situation: [FRIENDS HAVE DRIFTED / MOVED CITIES / GOT B...
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Help me build a realistic gratitude practice that doesn't feel forced or fake. My current mindset: [GENERALLY POSITIVE / STRESSED / STRUGGLING / CY...
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Help me work productively when I struggle with focus, attention, or ADHD-like challenges. My situation: [DIAGNOSED ADHD / SUSPECT ADHD / JUST STRUG...
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Help me reduce my alcohol intake without necessarily quitting completely. Current intake: [DRINKS PER WEEK] Drinking pattern: [DAILY / WEEKENDS / S...
⭐ Staff Pick
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Help me prepare for a GP appointment so I make the most of my 10 minutes. Reason for appointment: [DESCRIBE YOUR SYMPTOMS OR CONCERN] How long this...
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Help me maintain my health and wellbeing while travelling. Trip type: [BUSINESS / HOLIDAY / LONG-TERM / BACKPACKING] Destination: [WHERE] Duration:...
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Create a wellbeing plan that works WITH my neurodivergent brain, not against it. I identify as: [ADHD / AUTISM / BOTH / DYSLEXIA / DYSPRAXIA / SELF...
⭐ Staff Pick
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I'm experiencing brain fog and it's affecting my work and confidence. Help me manage it. Symptoms: [FORGETTING WORDS / CAN'T CONCENTRATE / LOSING T...
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Design a healthy morning routine that actually fits my life. My constraints: - Wake-up time: [TIME] - Must leave house / start work by: [TIME] - Mo...
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Help me manage my energy (not just my time) to be more productive and feel better. About me: - When I feel most alert: [MORNING / MIDDAY / AFTERNOO...
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Create a weekly wellbeing check-in I can do every Sunday evening to stay on top of my health and happiness. Areas I want to track: - Physical healt...
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Create a realistic healthy lifestyle plan for a busy professional who doesn't have hours to spend on meal prep and gym sessions. About me: - Work h...
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Help me get through exam season without my mental health falling apart. Exam situation: [GCSEs / A-LEVELS / UNIVERSITY / PROFESSIONAL EXAMS] How I'...
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I've moved to a new city and need help building a healthy, connected life here. Situation: [MOVED FOR WORK / PARTNER / STUDY / FRESH START / RETURN...
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Help me prepare for a difficult conversation at work that's affecting my wellbeing. Situation: - Who is the conversation with: [MANAGER / COLLEAGUE...
⭐ Staff Pick
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I can't stop overthinking. My mind replays conversations, worries about the future, and analyses everything. Help me break the cycle. What I overth...
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Help me manage Seasonal Affective Disorder as the darker months approach. History: [FIRST WINTER / HAPPENS EVERY YEAR / MILD / SEVERE] When it star...
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Help me get the most out of therapy (or decide if I should start). Therapy status: [CONSIDERING / JUST STARTED / BEEN GOING BUT STUCK / LOOKING FOR...
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Teach me everything about setting and maintaining personal boundaries. Where I struggle with boundaries: [WORK / FAMILY / FRIENDSHIPS / ROMANTIC / ...