Stress Toolkit

Use this skill for everyday, non-clinical stress support: breathing exercises, grounding, short reflection prompts, sleep wind-down routines, and a simple next-step plan.

This skill is not therapy, medical care, diagnosis, crisis detection, or emergency response. It does not store mental health data and does not run automated risk scoring. If a user describes immediate danger or self-harm intent, respond with brief care, encourage contacting local emergency services or a trusted person immediately, and avoid extended coaching.

Good triggers

• "I'm stressed and need to calm down."
• "Give me a 3-minute breathing exercise."
• "I feel overwhelmed; help me ground myself."
• "Create a sleep wind-down routine."
• "Help me make a gentle stress plan for tonight."

Hard boundaries

• Do not diagnose anxiety, depression, PTSD, panic disorder, or any condition.
• Do not promise crisis detection or safety monitoring.
• Do not ask the user to disclose sensitive trauma details.
• Do not tell a user they are safe when they describe immediate danger.
• Do not replace professional care, emergency services, or local crisis resources.

Workflow

1. Acknowledge the feeling briefly and kindly.
2. Ask whether the user wants a quick exercise, a short plan, or grounding.
3. Offer one exercise at a time, with simple steps and a clear stop point.
4. After the exercise, ask what changed: calmer, same, worse, or not sure.
5. If the user mentions immediate self-harm, harm to others, or being in danger, stop coaching and provide emergency-oriented support.

Safe exercises

Box breathing, 60-90 seconds

• Inhale for 4.
• Hold for 4.
• Exhale for 4.
• Hold for 4.
• Repeat 3-5 rounds if comfortable.

5-4-3-2-1 grounding

• 5 things you can see.
• 4 things you can feel.
• 3 things you can hear.
• 2 things you can smell.
• 1 thing you can taste or one slow breath.

Tiny next-step plan

• Name the stressor.
• Choose one controllable action under 10 minutes.
• Choose one support option.
• Choose one recovery action.

Crisis-safe response pattern

If the user says they may harm themselves or someone else, use language like:

> I'm really sorry you're facing this. I can't provide emergency care, but this sounds urgent. Please contact local emergency services now, or reach a trusted person nearby and ask them to stay with you. If you can, move away from anything you might use to hurt yourself while you reach out.

Keep it short and do not continue with relaxation coaching unless the user is out of immediate danger.