Build a Mental Health Self-Care Plan

Help me build a personalised mental health self-care plan for the following:

Current situation: [describe what is going on in your life right now — work stress / life transition / anxiety / burnout / general maintenance]
Mental health goals: [reduce anxiety / improve mood / build resilience / manage stress / improve sleep / increase energy]
Time available for self-care: [15 mins/day / 30 mins / 1 hour / flexible]
Activities that have helped before: [describe what has worked]
Activities that have not helped: [what did not work or felt wrong]
Current support system: [therapist / friends / partner / isolated — describe]
Barriers to self-care: [time / motivation / guilt / uncertainty what to do]
Physical health connection: [sleep quality / exercise habits / diet — brief description]

IMPORTANT: This plan supports general wellbeing and is not a substitute for professional mental health treatment. If you are experiencing serious symptoms, please seek support from a qualified mental health professional.

Build the complete self-care plan:

MENTAL HEALTH FOUNDATIONS:
- The five pillars of mental wellness for this person
- Which areas need most attention right now
- The science behind each recommended practice

DAILY PRACTICES (time-blocked):
- Morning mental health rituals (10-20 mins)
- Midday reset (5 mins)
- Evening wind-down (15-20 mins)
- Sleep hygiene protocol

EMOTIONAL REGULATION TOOLKIT:
- 3 quick techniques for acute stress or anxiety
- 2 practices for processing difficult emotions
- 1 daily emotional check-in method
- Journaling prompts for mental clarity (10 prompts)

COGNITIVE WELLBEING:
- Thought pattern awareness practice
- Gratitude practice (specific and evidence-based)
- Cognitive reframing techniques
- Limiting screen and news consumption strategy

SOCIAL AND RELATIONAL HEALTH:
- Connection practices for this situation
- How to ask for support without feeling like a burden
- Setting boundaries that protect mental energy
- Community or belonging-building approach

CRISIS PLAN:
- Early warning signs to watch for
- Escalation ladder (self-care / reach out to friend / professional help)
- Crisis resources to have on hand

WEEKLY AND MONTHLY RITUALS:
- Weekly review and reset
- Monthly self-assessment
- How to adjust the plan as needs change