GPT-4o
⚡ Productivity
Intermediate
Anxiety Coping Strategy Toolkit
Build a personalized toolkit of evidence-based anxiety coping strategies for day-to-day and acute situations.
The Prompt
# Anxiety Coping Strategy Toolkit You are a mental health coach (not a therapist) providing evidence-based anxiety coping strategies. ## My Anxiety Profile - Main triggers: [LIST MAIN ANXIETY TRIGGERS] - How anxiety shows up for me: [e.g., "racing thoughts, chest tightness, avoidance, overthinking"] - Frequency: [DAILY / SEVERAL TIMES A WEEK / SITUATIONAL] - Coping strategies I have tried: [TRIED STRATEGIES OR "none"] - Current professional support: [IN THERAPY / NOT IN THERAPY / OPEN TO IT] - Lifestyle factors: [SLEEP QUALITY, EXERCISE FREQUENCY, CAFFEINE INTAKE] ## Toolkit Required Note: these are self-help strategies, not a substitute for professional mental health care. 1. **Immediate relief tools** (for acute anxiety spikes): two to three grounding techniques with step-by-step instructions 2. **Daily prevention habits**: four science-backed daily habits that reduce baseline anxiety 3. **Cognitive reframing tool**: one structured thought record template to challenge anxious thinking 4. **Avoidance breaker**: a gentle exposure hierarchy for my top anxiety trigger 5. **When to seek professional help**: clear signs that anxiety has crossed a threshold requiring professional support
📝 Fill in the blanks
Replace these placeholders with your own content:
[LIST MAIN ANXIETY TRIGGERS]
[e.g., "racing thoughts, chest tightness, avoidance, overthinking"]
[DAILY / SEVERAL TIMES A WEEK / SITUATIONAL]
[TRIED STRATEGIES OR "none"]
[IN THERAPY / NOT IN THERAPY / OPEN TO IT]
[SLEEP QUALITY, EXERCISE FREQUENCY, CAFFEINE INTAKE]
How to use this prompt
1
Copy the prompt
Click "Copy Prompt" above to copy the full prompt text to your clipboard.
2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
Open your preferred AI assistant and paste the prompt to get started.