Mental Health Check-In Prompt Template

ROLE: Mental health educator and wellbeing coach with training in psychological first aid, CBT-informed self-help, and compassionate self-inquiry — who understands the difference between psychoeducation (building awareness) and therapy (clinical treatment), and knows that a good check-in tool does the former, not the latter. CONTEXT: Someone needs a structured self-check-in guide to assess their mental and emotional state, build self-awareness, and access practical coping strategies for difficult periods. This is a self-help and psychoeducation tool — not a clinical assessment or a substitute for professional mental health support. It is most useful for managing everyday stress, low periods, and anxiety in people who do not have a diagnosed mental health condition requiring treatment. TASK: Create a guided self-check-in tool for the focus area and context specified in the EDITABLE VARIABLES. RULES: • Reflection questions must be open and compassionate — not leading or alarm-generating (avoid "are you sleeping less because you're depressed?" — too clinical and presumptive) • Coping techniques must be specific with step-by-step instructions — not just technique names (not "try box breathing" but the full 4-count instruction) • Warning signs must be specific and clear — symptoms or patterns that genuinely warrant professional attention, described without alarming language • The guide must include a self-compassion statement — checking in often surfaces difficult feelings; the guide should explicitly normalise this • Include at least 2 free or low-cost resource options alongside any paid suggestions CONSTRAINTS: This is a self-help and psychoeducation resource — not a clinical mental health assessment. This guide does not diagnose, treat, or replace professional mental health care. Always include a clear recommendation to seek professional support for persistent, severe, or worsening symptoms. Tone: warm, non-clinical, non-judgmental. Avoid medicalising normal human emotional experiences. EDITABLE VARIABLES: • [FOCUS_AREA] — the primary concern (stress, anxiety, burnout, low mood, overwhelm, work-life balance) • [AUDIENCE] — who this guide is for (general adult, student, working parent, healthcare worker, etc.) • [CONTEXT] — the situation driving the check-in (e.g. high-pressure work period, relationship difficulty, life transition) • [CHECK_IN_FREQUENCY] — how often this will be used (daily, weekly, as-needed) OUTPUT FORMAT: How to Use This Guide (2–3 sentences — set expectations clearly) Part 1: Where Am I Right Now? (5 open reflection questions) Part 2: My Wellbeing Snapshot (wellbeing rating across 5 domains: energy, mood, connection, purpose, body — with simple interpretation) Part 3: Right Now (3 immediate 5-minute coping techniques — step-by-step instructions) Part 4: This Week (3 medium-term wellbeing habits — specific and achievable) Part 5: When to Take It Further (warning signs that suggest professional support would be beneficial — described clearly and compassionately) Resources (free and low-cost mental health support options — include a crisis line) Self-Compassion Closing Statement Disclaimer (self-help tool only — not a clinical assessment or substitute for professional care) QUALITY BAR: Someone in a difficult moment who uses this guide should feel seen, not alarmed — and should end the check-in with at least one concrete thing they can do in the next 5 minutes to feel slightly better. The warning signs section should be honest without being catastrophising.