PromptBase
🌀 Claude
This project will allow you to create a personalized stress reduction and mental health improvement plan, taking into account lifestyle and sources of stress. It includes specific techniques and tips for self-diagnosis and plan adjustments.
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$6.99
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4 weeks ago
Related item
Prompt Details
Model
(claude-3-5-sonnet)
Token size
424
Example input
[name of language]: English
[specify]: 35
[specify profession/employment]: manager
[describe typical workday]: 8-hour workday with lots of communication 5 days a week
[define]: married
[describe current level]: low
[describe sleep issues if any]: sleep problems
[List specific stress-inducing situations]: irritation from communicating with colleagues and clients
[Describe how these situations affect you]: my head starts to hurt, lethargy
[Indicate frequency of stressful situations]: every working day
[e.g., headaches, muscle tension]: headaches, muscle tension
[e.g., irritability, anxiety]: irritability, anxiety
[e.g., sleep disruption, appetite changes]: sleep disorders, unwillingness to go to work
[e.g., improve sleep, reduce anxiety]: improvement of sleep, reduction of anxiety, reduction of irritability about work moments
[time period]: 2 weeks
[when, how much time]: evening, weekend
[e.g., meditation, sports, creative activities]: meditation, sports, creativity, reading
[if any]: no
Example output
# Personalized Stress Management Program
## Daily Practices (15-30 minutes total)
### Morning Routine
- 5-minute breathing exercise before work
- Quick body scan to identify tension areas
- Set 3 main priorities for the day
### During Work
- 2-minute mindful breaks every 2 hours
- Use the "STOP" technique when feeling overwhelmed:
- Stop what you're doing
- Take a breath
- Observe your thoughts/feelings
- Proceed mindfully
### Evening Routine
- 15-minute unwinding ritual (reading/gentle stretching)
- Sleep hygiene practices:
- No screens 1 hour before bed
- Consistent bedtime routine
- Cool, dark room environment
## Weekly Activities
### Weekday Activities
- Monday: 30-minute light exercise
- Wednesday: Progressive muscle relaxation session
- Friday: Creative activity (drawing/writing)
### Weekend Recovery
- Saturday: Extended exercise session
- Sunday: Meditation and week planning
## Stress Response Toolkit
### For Immediate Relief (Workplace)
1. Square Breathing: 4 counts in, hold 4, out 4, hold 4
2. Brief walk or change of environment
3. Glass of water + 30-second tension release
### For Prevention
1. Regular exercise routine
2. Communication boundaries setting
3. Task prioritization system
## Progress Tracking
### Daily Monitoring
- Stress level (1-10 scale)
- Sleep quality
- Energy levels
- Notable triggers
### Weekly Review
- Compare daily scores
- Identify patterns
- Adjust strategies as needed
### Success Indicators
- Improved sleep quality
- Reduced headache frequency
- Better emotional regulation at work
- Increased work satisfaction
## Crisis Response Protocol
### Warning Signs
- Persistent headaches
- Severe sleep disruption
- Overwhelming irritability
- Physical tension
### Emergency Steps
1. Remove yourself from stressful situation
2. Use grounding techniques
3. Contact support person
4. Consider professional help if persistent
## Zero-Cost Resources
### Apps
- Insight Timer (free meditation)
- Nike Training Club (free workouts)
- Daylio (mood tracking)
### Online Resources
- Free mindfulness exercises on YouTube
- Workplace stress management guides
- Sleep hygiene education materials
## Adaptation Guidelines
### When to Adjust Plan
- No improvement after 5 days
- New stressors emerge
- Physical symptoms worsen
### How to Modify
1. Start with one change at a time
2. Test for 3 days minimum
3. Document effectiveness
4. Scale up/down based on results
## Two-Week Goals
1. Week 1: Establish morning/evening routines
2. Week 2: Implement workplace stress management techniques