45+ ChatGPT Prompts for Therapy and Emotional Support

Updated:

Millions of people are already using ChatGPT as a sounding board for their emotions — not because it replaces therapy, but because it’s available at 2 AM when everything feels heavy, and there’s no one to talk to.

The problem? Most people just type “I’m feeling anxious” and get a generic response that sounds like it was pulled from a wellness blog.

The way you prompt ChatGPT completely changes the quality of what you get back.

We spent months building our complete guide to using ChatGPT for therapy, breaking down the why, the how, and the honest limitations.

This page is the actionable companion to that guide — 45+ ready-to-use prompts organized by the emotional moments that actually bring people to ChatGPT.

Whether you’re processing anxiety, sitting with grief, navigating a relationship conflict, or just trying to understand why you feel the way you feel — there’s a prompt here designed to get ChatGPT to respond with depth instead of surface-level fluff.

A few things before you dive in:

Every prompt is a starting point. The best conversations happen when you follow up, push back, and go deeper. Customize the parts in brackets to your situation, and don’t settle for the first response if it doesn’t land.

Tips to Get Better Responses

These prompts are designed to be copied and pasted directly into ChatGPT — but the people who get the most out of them don’t stop there.

Make them yours. Every prompt has brackets where you fill in your specific situation. The more detail you give, the less generic ChatGPT’s response will be. “I’m stressed about work” will get you a mediocre answer. “I’m stressed because my manager publicly criticized my presentation, and I’m questioning whether I’m even good at my job” will get you something that actually hits.

Don’t accept the first response. ChatGPT often starts broad. If a response feels shallow, say “go deeper,” “be more specific,” or “challenge that assumption.” The real value usually shows up in the third or fourth exchange, not the first.

One prompt, one conversation. Start a new chat for each emotional topic. Mixing anxiety prompts with relationship prompts in the same thread confuses the context and dilutes the quality of responses.

Sit with what comes back. Some of these prompts will surface thoughts you weren’t expecting. That’s the point. Treat this like journaling with a thinking partner, not a vending machine for quick fixes.

45+ ChatGPT Prompts for Therapy and Emotional Support

Each prompt is copy-paste ready. I’ve organized them by what you’re dealing with, so you can jump straight to what you need right now.

How to use these prompts:

  1. Copy the prompt exactly as written
  2. Fill in the [bracketed parts] with your specific situation
  3. Paste into ChatGPT
  4. Follow the conversation where it goes
  5. Use the follow-up questions if you want to go deeper

Don’t overthink it. Pick one, try it, see what happens.

Category 1: Daily Emotional Check-Ins

These are for regular practice, building self-awareness over time.

Prompt 1: Basic Daily Check-In

Use this when: You want a simple end-of-day reflection

The prompt:

I want to do a daily check-in. Ask me these questions one at a time:

  1. On a scale of 1-10, how am I feeling right now emotionally?
  2. What was the best part of my day?
  3. What was the most challenging part?
  4. Is there anything I’m carrying into tomorrow that I need to address or let go of?

After I answer all of these, help me notice any patterns or insights.

What to expect: ChatGPT asks each question, waits for your answer, then moves to the next. At the end, it might notice themes (“It sounds like your energy dips when you have back-to-back meetings”).

Follow-up questions to deepen:

  • “What would make tomorrow better than today?”
  • “Is there something I need but didn’t get today?”
  • “What did I learn about myself today?”

Customization tip: Add questions about specific things you’re tracking (sleep, exercise, social interaction, creative work, etc.)

Prompt 2: Gratitude + Challenge Reflection

Use this when: You want to balance positive and difficult parts of your day

The prompt:

Let’s do a reflection combining gratitude and growth:

  1. What are 3 specific things I’m grateful for today? (Help me get specific—not just “my family” but “the way my partner made me coffee this morning”)
  2. What was one challenge I faced today, and how did I handle it?
  3. What did that challenge teach me about myself?
  4. What’s one small thing I can appreciate about how I showed up today?

Ask these one at a time and help me go deeper on each.

What to expect: ChatGPT will push you to be specific on gratitude (generic gratitude doesn’t hit as hard) and help you extract lessons from challenges.

Follow-up questions:

  • “How could I have handled that challenge differently?”
  • “What strength did I use that I didn’t recognize at the time?”

Customization tip: If you’re going through a hard time, adjust to “1 thing” instead of 3 for gratitude. Don’t force toxic positivity.

Prompt 3: Energy & Mood Tracking

Use this when: You want to understand patterns in your energy and emotional state

The prompt:

I want to track my emotional and physical state today:

Ask me about:

  1. Mood (1-10 and describe what it feels like in my body)
  2. Energy level (1-10)
  3. Sleep quality last night (1-10, and any dreams or restlessness)
  4. Physical sensations (tension, pain, relaxation—where in my body?)
  5. What I think might be influencing these factors

After I answer, help me see connections between mood, energy, sleep, and physical state.

What to expect: You’ll start noticing things like “bad sleep = low mood + shoulder tension” or “high anxiety days = stomach issues.”

Follow-up questions:

  • “What can I do differently tomorrow to support better energy/mood?”
  • “Are there any patterns emerging over the past week?”

Customization tip: If you track this daily for a week, ask ChatGPT to help you spot patterns across multiple days.

Prompt 4: Weekly Deep Dive

Use this when: End of week, you want a bigger picture reflection

The prompt:

Let’s do a weekly review. Ask me:

  1. What were the highlights of this week?
  2. What were the low points or challenges?
  3. What patterns do I notice in my mood, energy, or behavior this week?
  4. What am I proud of from this week?
  5. What do I want to do differently next week?
  6. What do I need to let go of before starting the new week?

Take your time with each question and help me dig deeper.

What to expect: This takes 10-15 minutes. It’s more contemplative than daily check-ins. You’ll see bigger patterns.

Follow-up questions:

  • “What’s draining my energy that I could reduce or eliminate?”
  • “What’s giving me energy that I could do more of?”

Customization tip: Do this Sunday evenings or Friday afternoons to close out the week mentally.

Prompt 5: Emotional Weather Report

Use this when: You want a quick, metaphor-based check-in

The prompt:

I want to describe my emotional state as weather. Ask me:

  1. If my emotions right now were weather, what would it be? (sunny, stormy, foggy, calm, hurricane, etc.)
  2. What does that weather feel like? Describe it.
  3. Has the weather changed throughout the day? What was it this morning vs now?
  4. What do I need given this emotional weather? (shelter? sun? to ride it out?)

Use the weather metaphor throughout to help me explore what I’m feeling.

What to expect: Sometimes metaphors unlock feelings you can’t name directly. “I’m a low gray drizzle that won’t stop” hits different than “I’m sad.”

Follow-up questions:

  • “What usually helps when the weather is like this?”
  • “Is this weather passing through or settling in?”

Customization tip: If weather doesn’t resonate, try other metaphors: “If my emotions were a song/color/landscape/season…”

Prompt 6: Sleep & Wellbeing Connection

Use this when: You suspect sleep is affecting your mental health (it usually is)

The prompt:

Let’s explore the connection between my sleep and mental health:

  1. How many hours did I sleep last night?
  2. Quality of sleep (1-10, any restlessness or dreams?)
  3. How’s my mood today (1-10)?
  4. How’s my anxiety level (1-10)?
  5. Energy level (1-10)?
  6. Any physical symptoms (headache, tension, etc.)?

Help me see the relationship between my sleep and how I’m functioning today. Then ask: what’s affecting my sleep quality?

What to expect: You’ll probably confirm that yes, bad sleep = bad everything. But you might also see patterns (anxiety disrupts sleep, which increases anxiety—a cycle).

Follow-up questions:

  • “What can I control about my sleep routine?”
  • “What’s keeping me from sleeping well?”

Customization tip: Track this for 5-7 days to see clear patterns.

Prompt 7: Monthly Pattern Recognition

Use this when: End of month, you want to see bigger trends

The prompt:

I want to reflect on the past month and identify patterns:

  1. What themes or recurring challenges came up this month?
  2. What did I handle well?
  3. What do I keep struggling with?
  4. How did my mental health trend? (getting better, worse, stable, up and down?)
  5. What do I want to focus on or change next month?

Help me look for patterns I might not be seeing.

What to expect: Month-level view helps you see whether you’re actually making progress or stuck in cycles.

Follow-up questions:

  • “What’s one small change I could make next month?”
  • “Is there something I keep avoiding that I need to address?”

Customization tip: Set a calendar reminder to do this the last day of each month.

Prompt 8: Values Check-In

Use this when: You feel disconnected or like your life isn’t aligned with what matters to you

The prompt:

I want to check in on whether I’m living according to my values:

  1. What matters most to me in life? (Help me identify 3-5 core values)
  2. Looking at this past week, where did I honor those values?
  3. Where did I compromise or neglect them?
  4. What’s getting in the way of living more aligned?
  5. What’s one small way I could better align with my values this week?

Start by helping me articulate what I actually value (not what I think I should value).

What to expect: This gets philosophical. You might realize you’re spending energy on things that don’t actually matter to you.

Follow-up questions:

  • “Why do I say this is a value but not act on it?”
  • “What would my life look like if I fully honored this value?”

Customization tip: Revisit this every few months as values can shift.

Category 2: Anxiety & Stress Management

For when your brain won’t shut up.

Prompt 9: Thought Testing (Core CBT Technique)

Use this when: You have a specific anxious thought on repeat

The prompt:

I’m stuck on this anxious thought: [insert your specific thought]

Help me reality-test it using these questions:

  1. What evidence do I have that supports this thought?
  2. What evidence contradicts or doesn’t support it?
  3. Am I confusing a feeling with a fact? (Just because I feel like X will happen doesn’t mean it will)
  4. What’s the worst realistic outcome? (Not catastrophic fantasy—realistic)
  5. What’s the most likely outcome based on evidence?
  6. Even if the worst happened, how would I cope? Have I handled difficult things before?

Ask me each question and push me to be honest and specific.

What to expect: Your anxious thought will probably lose some power when you actually examine it. Not always, but often.

Follow-up questions:

  • “What would I tell a friend who had this exact thought?”
  • “What am I really afraid of underneath this thought?”

Customization tip: Write down your answers. Anxious thoughts come back—having your reality-test written helps.

Prompt 10: Catastrophizing Counter

Use this when: Your brain is spiraling to worst-case scenario

The prompt:

I’m catastrophizing about [situation]. My brain keeps going to the worst possible outcome.

Help me:

  1. Name the catastrophic thought clearly (what exactly am I imagining?)
  2. Rate the likelihood of this actually happening (0-100%, be honest)
  3. Generate 5 alternative outcomes that are more realistic
  4. Identify what I’m actually afraid of (often it’s not the surface thing)
  5. Ask: what can I actually control in this situation?
  6. Bring me back to what’s true right now in this moment

Start by asking me to describe the catastrophic scenario in detail—sometimes saying it out loud makes it lose power.

What to expect: Catastrophizing thrives in vagueness. Making it specific often reveals how unrealistic it is.

Follow-up questions:

  • “Has this worst-case scenario ever actually happened to me?”
  • “What’s my evidence that I can’t handle difficulty?”

Customization tip: If you catastrophize a lot, notice the pattern. Is it always about the same fear (failure, rejection, loss of control)?

Prompt 11: Worry Time Container

Use this when: You can’t stop worrying but don’t have time to spiral right now

The prompt:

I’m worried about [thing] but I can’t deal with it fully right now. Help me contain it:

  1. Acknowledge what I’m worried about (write it down clearly)
  2. Assess: Is this something I can do anything about RIGHT NOW? (yes/no)
    • If yes: what’s one small action I can take?
    • If no: help me set it aside until I can address it
  3. What do I need to focus on in this moment instead?
  4. Give me a short grounding technique to refocus

Schedule my worry for [specific time later today/this week] when I can properly address it.

What to expect: This won’t make the worry disappear, but it helps you function instead of drowning.

Follow-up questions:

  • “What happens if I just let this worry exist without trying to solve it right now?”

Customization tip: Actually schedule the worry time in your calendar. When that time comes, use Prompt 9 or 10 to process it.

Prompt 12: Physical Anxiety Symptoms

Use this when: Anxiety is showing up in your body (tight chest, stomach issues, tension)

The prompt:

I’m experiencing physical anxiety symptoms: [describe what you’re feeling in your body]

Help me:

  1. Identify where exactly I’m feeling this in my body
  2. Describe the sensation without judgment (tight, fluttery, heavy, etc.)
  3. Connect it to what I might be anxious about (what’s my mind doing?)
  4. Walk me through a body-based grounding technique
  5. Assess: Do I need to address the underlying anxiety or just calm my nervous system right now?

Start by having me describe the physical sensations in detail.

What to expect: Sometimes naming and describing physical anxiety helps it soften. Plus you’ll get grounding techniques.

Follow-up questions:

  • “When did I first notice this sensation today?”
  • “What usually helps my body calm down?”

Customization tip: Learn your body’s anxiety signals. Stomach = stress, tight shoulders = overwhelm, etc.

Prompt 13: Work Stress Analysis

Use this when: Work is overwhelming, and you don’t know where to start

The prompt:

I’m stressed about work. Help me break this down:

  1. What specifically is stressing me out? (List everything, big and small)
  2. Which of these things can I actually control or influence?
  3. Which are outside my control, and I need to accept?
  4. Of the things I can control, what’s the highest priority?
  5. What’s one small action I can take today to make progress?
  6. What boundaries do I need to set to protect my mental health?

Don’t let me stay vague—push me to be specific about what’s actually stressful vs. what’s just “work is hard.”

What to expect: The stress will feel more manageable when it’s itemized instead of one big cloud of “work stress.”

Follow-up questions:

  • “What’s the worst part of this? If I could fix one thing, what would make the biggest difference?”
  • “Am I stressed about the work itself or about something else (proving myself, fear of failure, etc.)?”

Customization tip: If work stress is chronic, do this weekly to stay on top of it.

Prompt 14: Social Anxiety Preparation

Use this when: You’re nervous about an upcoming social event

The prompt:

I’m anxious about [social event]. Help me prepare mentally:

  1. What exactly am I worried will happen?
  2. What’s my evidence for this worry? (Has it happened before? Why do I expect it now?)
  3. What’s a more realistic prediction based on past experience?
  4. What are 3 things I can do during the event if I feel uncomfortable? (exit strategies, grounding techniques)
  5. Who will be there that I feel okay with?
  6. What’s my plan for before (how to arrive calm) and after (how to decompress)?

Also: remind me that it’s okay to leave early if I need to.

What to expect: You’ll still be nervous (that’s okay), but you’ll have a plan instead of just dread.

Follow-up questions:

  • “What would make this event feel less high-stakes?”
  • “What do I actually want from this event? (connection, obligation, fun?)”

Customization tip: After the event, reflect on what actually happened vs. what you feared. Build evidence against your social anxiety.

Prompt 15: Health Anxiety Reality-Check

Use this when: You’re spiraling about health symptoms (use for MILD health anxiety only)

The prompt:

I’m worried about this health symptom: [describe]

Help me reality-check this anxiety:

  1. What’s the symptom exactly? (specific, not vague)
  2. How long have I had it?
  3. What’s my evidence that it’s something serious vs. something benign?
  4. Have I had similar symptoms before that turned out to be nothing?
  5. Am I googling symptoms? (If yes, stop—that makes it worse)
  6. What would a reasonable next step be? (wait and see? call doctor? urgent care?)

Be honest with me: is this anxiety telling me something important, or is this just anxiety being anxiety?

What to expect: ChatGPT can help you distinguish between “see a doctor” and “you’re spiraling.”

Follow-up questions:

  • “What am I really afraid of underneath this symptom?”

Customization tip: If health anxiety is frequent, see a real therapist. ChatGPT is NOT a substitute for medical advice.

WARNING: If you have a new, severe, or concerning symptom, see a doctor. Don’t use ChatGPT to talk yourself out of getting medical help.

Prompt 16: Future-Focused Anxiety Grounding

Use this when: You’re stuck worrying about the future and can’t be present

The prompt:

I’m stuck in future anxiety about [thing]. I can’t focus on now.

Help me ground myself:

  1. What am I worried about specifically?
  2. Can I do anything about it RIGHT NOW? (If yes, what? If no, acknowledge I need to let it go for now)
  3. What’s actually happening in this present moment? (Use 5-4-3-2-1: 5 things I see, 4 I can touch, 3 I hear, 2 I smell, 1 I taste)
  4. What do I need to do in the next hour? Just the next hour.
  5. What helps me stay present? (breath, movement, task focus?)

Bring me back to now.

What to expect: You won’t stop caring about the future, but you’ll be able to function in the present.

Follow-up questions:

  • “What’s the cost of this future worry right now?”
  • “How can I plan for the future without living there mentally?”

Customization tip: Set hourly reminders to ground yourself if future anxiety is chronic.

Category 3: Relationship Issues

When people are hard.

Prompt 17: Conflict Processing

Use this when: You had a fight or disagreement and need to process it

The prompt:

I had a conflict with [person] about [issue]. I’m still upset.

Help me process this:

  1. What exactly happened? (Just the facts, no interpretation yet)
  2. What am I feeling about it? (Name specific emotions—hurt, angry, scared, disappointed?)
  3. What do I think the core issue really is? (Often the fight is about something deeper)
  4. What might the other person be feeling or thinking?
  5. What do I actually need or want from this situation?
  6. Do I want to address this with them, or do I just need to process and move on?

Start by having me describe what happened without editorializing.

What to expect: Separating facts from feelings from interpretations helps you see the situation more clearly.

Follow-up questions:

  • “Is this a pattern in this relationship?”
  • “What’s my part in this conflict, even if I feel mostly right?”

Customization tip: Write this out. It’s hard to think clearly when you’re upset.

Prompt 18: Communication Practice (Role Play)

Use this when: You need to have a hard conversation and want to practice

The prompt:

I need to talk to [person] about [issue]. Let’s role-play this conversation.

You’ll play [person]. I’ll practice what I want to say. After each exchange:

  1. Tell me if I was clear
  2. Point out if I was defensive, passive-aggressive, or unclear
  3. Suggest better phrasing if needed
  4. Predict how the real person might respond

Context about this person and situation: [describe their personality, the relationship, what you’re worried about]

Ready? I’ll start.

What to expect: This is awkward but useful. You’ll catch yourself saying things that won’t land well.

Follow-up questions:

  • “What am I afraid will happen if I say this directly?”
  • “What’s the clearest, kindest way to say what I need to say?”

Customization tip: Do this the night before the real conversation, not 5 minutes before when you’re already anxious.

Prompt 19: Boundary Setting

Use this when: You need to set a boundary but don’t know how or feel guilty

The prompt:

I need to set a boundary with [person] around [behavior/situation].

Help me:

  1. Get clear on what the boundary actually is (specific, not vague)
  2. Understand why I’m having trouble setting it (guilt? fear? people-pleasing?)
  3. Craft a clear, kind way to communicate it (give me exact wording)
  4. Prepare for pushback, guilt-tripping, or resistance
  5. Decide what I’ll do if they don’t respect the boundary
  6. Remind me that boundaries are healthy, not mean

The situation: [describe what’s happening and why you need this boundary]

What to expect: You’ll still feel guilty (boundaries are hard), but you’ll have a script and a plan.

Follow-up questions:

  • “What’s the cost of NOT setting this boundary?”
  • “What am I afraid will happen if I set it?”

Customization tip: Boundaries are muscles. Start small if this is new for you.

Prompt 20: Understanding Their Perspective

Use this when: You’re upset but want to practice empathy before reacting

The prompt:

[Person] did [thing] and I’m upset. But before I react, I want to try to understand their perspective.

Help me:

  1. What might they have been thinking or feeling when they did this?
  2. What could I be missing or misinterpreting?
  3. What are 3 charitable explanations for their behavior?
  4. What’s the most generous interpretation I can make?
  5. Given this, how do I want to respond (or do I need to respond at all)?

Don’t excuse bad behavior, but help me see it from their side.

What to expect: This doesn’t mean what they did was okay, but understanding motivation helps you respond more effectively.

Follow-up questions:

  • “Is this pattern or an isolated incident?”
  • “What do I want the outcome of this to be?”

Customization tip: Do this BEFORE you text/call them angry. You can always express your feelings after you’ve calmed down.

Prompt 21: Family Dynamics

Use this when: Family stuff is triggering you (as it does)

The prompt:

I’m dealing with family dynamics around [situation/person]. 

Help me:

  1. Describe the pattern or dynamic clearly (what keeps happening?)
  2. Identify my role in the pattern (not blame, just awareness)
  3. Understand what emotional need isn’t being met
  4. Explore what I can and can’t control in this dynamic
  5. Set realistic expectations (family changes slowly or not at all)
  6. Figure out how to protect my mental health while still engaging (if I want to)

The situation: [describe]

What to expect: Family stuff is complicated. ChatGPT won’t fix it, but it can help you see patterns and set boundaries.

Follow-up questions:

  • “What would accepting this person as they are (not who I want them to be) look like?”
  • “How much energy do I want to give this relationship?”

Customization tip: Family therapy exists for a reason. If this is deep and painful, get a real therapist.

Prompt 22: Friendship Concerns

Use this when: A friendship feels off, and you’re not sure what to do

The prompt:

Something feels off with my friendship with [person]. 

Help me figure out what’s going on:

  1. What specifically has changed or feels different?
  2. Is this about them, me, or the friendship evolving?
  3. What do I need from this friendship that I’m not getting?
  4. What am I giving that’s draining me?
  5. Is this friendship still serving both of us?
  6. Do I want to address this with them, adjust my expectations, or create distance?

The situation: [describe what’s feeling off]

What to expect: Sometimes friendships naturally shift or end. That’s okay. Sometimes they need a conversation.

Follow-up questions:

  • “Am I trying to maintain a friendship out of obligation or genuine connection?”
  • “What would I want to say to them if I were being completely honest?”

Customization tip: Don’t ghost friends. Either talk to them or consciously decide to let the friendship fade. Clarity is kind.

Prompt 23: Breakup Processing

Use this when: You’re dealing with a breakup (romantic or friendship)

The prompt:

I’m processing a breakup with [person]. [Recent or still processing an old one]

Help me:

  1. Validate that this is hard (don’t minimize it)
  2. What am I actually grieving? (the person, the future I imagined, the identity, etc.)
  3. What do I need to feel or express that I haven’t allowed myself?
  4. What did I learn from this relationship?
  5. What do I need right now? (space, distraction, to feel the feelings, support?)
  6. Remind me that healing isn’t linear

Where I’m at: [describe how you’re doing]

What to expect: This won’t make the pain go away, but it helps you process it instead of just drowning in it.

Follow-up questions:

  • “What story am I telling myself about why this happened?”
  • “What’s one kind thing I can do for myself today?”

Customization tip: Breakups take time. Come back to this prompt multiple times as you process different layers.

Prompt 24: Attachment Style Exploration

Use this when: You keep having the same relationship patterns and want to understand why

The prompt:

I think my attachment style is affecting my relationships. Help me explore:

  1. Describe my typical relationship patterns (how I act when I’m anxious, when things are good, when there’s conflict)
  2. Based on this, what attachment style might this indicate? (Explain anxious, avoidant, secure, disorganized)
  3. How might this style be showing up in my current relationship or dating life?
  4. What are healthier ways to handle my attachment triggers?
  5. What would moving toward secure attachment look like for me?

My patterns: [describe how you typically behave in relationships, especially when stressed]

What to expect: This is surface-level. Real attachment work requires therapy. But it’s a useful starting point.

Follow-up questions:

  • “Where did this attachment style likely come from?”
  • “What’s one small way I could practice more secure behavior?”

Customization tip: Read “Attached” by Amir Levine after this conversation for deeper understanding.

Category 4: Self-Compassion & Self-Esteem

For when you’re being mean to yourself.

Prompt 25: Inner Critic Counter

Use this when: Your inner voice is being a jerk

The prompt:

My inner critic is loud right now. The thought is: “[insert your self-critical thought]”

Help me counter this:

  1. What kind of cognitive distortion is this? (all-or-nothing thinking, overgeneralization, etc.)
  2. Would I ever say this to a friend in the same situation? What would I say to them instead?
  3. What’s a more balanced, accurate way to think about this?
  4. What would someone who loves me say right now?
  5. What’s the truth underneath the harsh criticism?

Don’t just give me generic reassurance—help me find what’s actually true.

What to expect: Your critic won’t shut up completely, but you’ll have a counter-voice.

Follow-up questions:

  • “Whose voice is this really? (parent, teacher, ex, society?)”
  • “What’s the critic trying to protect me from?”

Customization tip: Name your inner critic. It’s weirdly effective. “There goes Brenda again with the doom spiral.”

Prompt 26: Self-Compassion Break (Kristin Neff Method)

Use this when: You’re suffering and need kindness

The prompt:

I’m struggling with [situation] and being hard on myself.

Lead me through a self-compassion practice:

  1. Help me acknowledge that this is painful/difficult (validation without fixing)
  2. Remind me that suffering and difficulty are part of being human, I’m not alone in this (common humanity)
  3. Guide me to place a hand on my heart and speak to myself the way I’d speak to a dear friend
  4. Ask: what do I need right now? What would be kind and supportive?
  5. Help me give myself permission to struggle, to be imperfect, to be human

Start by asking: what am I telling myself about this situation?

What to expect: This feels cheesy. Do it anyway. It works even when it feels awkward.

Follow-up questions:

  • “If I were my own best friend right now, what would I say to me?”
  • “What’s one tiny act of kindness I could offer myself today?”

Customization tip: Physically putting your hand on your heart activates self-soothing. Seriously, try it.

Prompt 27: Achievement Acknowledgment

Use this when: You accomplished something, but can’t let yourself feel good about it

The prompt:

I [accomplished something] but I’m minimizing it or focusing on what I didn’t do perfectly.

Help me:

  1. Acknowledge what I actually did (specific facts, no downplaying)
  2. Notice how I’m minimizing it (what’s the dismissive thought?)
  3. Why am I doing this? (Perfectionism? Imposter syndrome? Comparison?)
  4. What would it mean to fully acknowledge this achievement?
  5. Who would celebrate this if they knew? How would they celebrate it?
  6. Give me permission to feel proud

The accomplishment: [what you did]

How I’m minimizing it: [the dismissive thought]

What to expect: You’ll feel uncomfortable taking credit. That’s the point. Practice it anyway.

Follow-up questions:

  • “What would happen if I let myself feel proud?”
  • “Is there anyone I want to share this with?”

Customization tip: Keep an “achievement log.” Write down small and big wins. Your brain will forget them otherwise.

Prompt 28: Failure Reframing

Use this when: You failed at something and can’t stop beating yourself up

The prompt:

I [failed at something / made a mistake] and I’m spiraling in shame about it.

Help me process this without drowning:

  1. Separate what actually happened (facts) from my harsh interpretation (story I’m telling)
  2. What can I learn from this? (Specific, actionable lessons—not just “I suck”)
  3. What would I tell a good friend who failed at the same thing?
  4. How can I make amends, improve, or repair if needed—without wallowing in shame?
  5. What’s one thing I did well or tried, even if the outcome wasn’t what I wanted?
  6. Remind me that failure is data, not identity

What happened: [describe the failure]

What to expect: The shame won’t vanish, but you’ll shift from “I’m terrible” to “I had a setback.”

Follow-up questions:

  • “What’s the difference between learning from this and punishing myself for it?”
  • “Have I failed before and survived it?”

Customization tip: Actually make the amends or improvements. Action counters shame.

Prompt 29: Comparison Trap Escape

Use this when: You’re caught in the comparison spiral (social media, colleagues, peers)

The prompt:

I’m comparing myself to [person/people] and feeling inadequate.

Help me:

  1. What specifically am I comparing? (Be exact—looks, success, relationships, lifestyle?)
  2. What am I assuming about their life that I don’t actually know?
  3. What am I overlooking about my own life or progress?
  4. What do I actually want? (vs. what I think I should want because someone else has it)
  5. How can I refocus on my own path instead of their highlight reel?
  6. What’s one thing I’m grateful for in my own life right now?

The comparison: [who/what you’re comparing yourself to]

What to expect: You’ll see how ridiculous comparison is (you’re comparing your behind-the-scenes to someone else’s curated story).

Follow-up questions:

  • “What would change if I ran my own race?”
  • “Am I using comparison as motivation or as self-punishment?”

Customization tip: Unfollow or mute accounts that consistently trigger comparison. Protect your peace.

Prompt 30: Values Alignment Check

Use this when: You feel successful on paper but empty inside

The prompt:

I’m achieving things, but feel disconnected or unfulfilled.

Help me check if I’m aligned with my actual values:

  1. What do I say I value? (List what I claim matters to me)
  2. Looking at how I spend my time and energy, what am I actually valuing? (What do my actions say?)
  3. Where’s the gap between what I say and what I do?
  4. Why is there a gap? (External pressure? Fear? Old goals I haven’t updated?)
  5. What would my life look like if I actually lived according to my stated values?
  6. What’s one small shift I could make toward alignment?

Be honest with me about the disconnect.

What to expect: This can be uncomfortable. You might realize you’re chasing someone else’s definition of success.

Follow-up questions:

  • “Whose values am I living by?”
  • “What would I do if I weren’t afraid of judgment?”

Customization tip: Values shift over time. What mattered at 22 might not matter at 35. Update accordingly.

Category 5: Life Decisions & Clarity

When you’re stuck or confused about direction.

Prompt 31: Decision Matrix

Use this when: You’re choosing between options and overthinking it

The prompt:

I’m trying to decide between [Option A] and [Option B] (and [Option C] if relevant).

Help me create a decision framework:

  1. What criteria matter most to me in this decision? (List 3-5 factors)
  2. Rate each option on each criterion (1-10)
  3. What does my gut say vs. what does my logical brain say?
  4. What am I afraid of with each option?
  5. If I knew I couldn’t fail, which would I choose?
  6. What would I regret more—choosing wrong, or not choosing at all?

The decision: [describe the options and context]

What to expect: Sometimes just organizing the decision visually makes the answer obvious.

Follow-up questions:

  • “Which option aligns more with my values?”
  • “What’s the worst that could happen with each choice?”

Customization tip: Set a deadline. Chronic indecision is often fear, not lack of information.

Prompt 32: Values Clarification

Use this when: You don’t know what you want because you don’t know what matters to you

The prompt:

I want to clarify my core values so I can make better decisions.

Guide me through this:

  1. Think of 3 moments in my life when I felt most alive, fulfilled, or proud. What was I doing? What mattered in those moments?
  2. Think of 3 moments when I felt most miserable or misaligned. What was violated or missing?
  3. Based on these, what patterns emerge? What seems to matter most to me?
  4. From this list, help me identify my top 3-5 core values
  5. For each value, what would “living this value” actually look like day-to-day?

Take your time asking me about each moment.

What to expect: Your actual values (not what you think they should be) will emerge.

Follow-up questions:

  • “Am I living according to these values right now?”
  • “What would need to change to honor these more?”

Customization tip: Write these down somewhere you’ll see them. Values are only useful if you remember them.

Prompt 33: Career Reflection

Use this when: You’re questioning your career path or next move

The prompt:

I’m reflecting on my career. I’m feeling [stuck/unfulfilled/confused/ready for change].

Help me explore:

  1. What do I actually enjoy about my current work? (Be specific)
  2. What drains me or makes me miserable?
  3. What am I good at? What do people value me for?
  4. What matters to me in work? (Money, impact, creativity, flexibility, growth, etc.)
  5. If money weren’t a concern, what would I want to be doing?
  6. What’s one small experiment or step I could take toward something more aligned?

Where I’m at: [describe your current situation and how you’re feeling]

What to expect: You won’t suddenly know your calling, but you’ll have more clarity on what to move toward or away from.

Follow-up questions:

  • “What’s my biggest fear about making a career change?”
  • “What would ‘success’ look like for me in 5 years?”

Customization tip: Career stuff is big. Break it into small experiments rather than dramatic leaps.

Prompt 34: Life Direction Exploration

Use this when: You feel lost, or like you’re just going through the motions

The prompt:

I feel directionless or like I’m just existing, not really living.

Help me explore:

  1. What did I used to dream about or get excited about? (Even if it seems silly now)
  2. What have I been avoiding or putting off “until later”?
  3. If I had 6 months to live, what would I regret not doing?
  4. What lights me up right now, even a little bit?
  5. What’s one small thing I could do this week that would make life feel less empty?
  6. What story am I telling myself about why I can’t have what I want?

Start by asking about what used to excite me.

What to expect: This gets existential. You might cry. That’s okay. Clarity often comes through emotion.

Follow-up questions:

  • “What would my life look like if I gave myself permission to want things?”
  • “What tiny step could I take toward aliveness?”

Customization tip: Directionlessness is sometimes depression. If this feeling is persistent, talk to a therapist.

Prompt 35: Priority Setting

Use this when: Everything feels important, and you’re overwhelmed

The prompt:

I’m overwhelmed because everything feels urgent and important.

Help me prioritize:

  1. List everything I think I “should” be doing or focusing on
  2. Identify: which of these actually align with my values and goals?
  3. Which are other people’s priorities that I’ve adopted?
  4. Which are genuinely urgent vs. just loud?
  5. If I could only focus on 3 things this month, what would create the most meaningful progress?
  6. What can I let go of, delegate, or say no to?

Everything on my plate right now: [list it all]

What to expect: You’ll see that half your list isn’t actually yours. Permission to let go.

Follow-up questions:

  • “What’s the cost of trying to do everything?”
  • “What would ‘good enough’ look like instead of perfect?”

Customization tip: Priorities shift. Revisit this monthly.

Category 6: Grief & Loss

For when you’re processing loss of any kind.

Prompt 36: Loss Acknowledgment

Use this when: You’re grieving and need space to feel it

The prompt:

I’m grieving [loss—person, relationship, pet, job, identity, health, dream, etc.].

I don’t need you to fix this. I need you to:

  1. Help me acknowledge what I’ve lost (be specific)
  2. Validate that this is hard without minimizing it
  3. Ask me what I’m feeling (and allow space for complex, messy emotions)
  4. Let me talk about what I miss most
  5. Remind me that grief is love with nowhere to go
  6. Ask what I need right now (to sit with it, to distract, to remember, to cry?)

The loss: [describe what/who you’ve lost]

What to expect: This won’t make the grief go away. It just makes space for it.

Follow-up questions:

  • “What do I want to remember or honor about what I lost?”
  • “What does grief feel like in my body right now?”

Customization tip: Grief comes in waves. Return to this when a wave hits.

Prompt 37: Memory Processing

Use this when: You want to remember someone or something you’ve lost

The prompt:

I want to spend time remembering [person/thing I lost].

Help me:

  1. Share a specific memory that matters to me
  2. Describe what I loved most about them/it
  3. Explore what they meant to me or how they shaped me
  4. Acknowledge what I’ll carry forward from them
  5. Sit with the bittersweet of remembering (the love and the loss together)

Let me just talk about them. Don’t try to make me feel better.

What to expect: Bittersweet. Crying is likely. Memories keep people alive in a way.

Follow-up questions:

  • “What would they want me to know or remember?”
  • “How can I honor their memory moving forward?”

Customization tip: Write these memories down. Grief brain is foggy—details fade.

Prompt 38: Complicated Grief

Use this when: Your grief is mixed with other feelings (relief, guilt, anger, regret)

The prompt:

My grief about [loss] is complicated. I’m feeling [mix of emotions—sadness, but also relief/anger/guilt/etc.].

Help me:

  1. Acknowledge that grief can be messy and contradictory
  2. Explore each emotion without judgment (it’s okay to feel relief AND sadness)
  3. Unpack any guilt I’m carrying about “wrong” feelings
  4. Validate that complicated relationships create complicated grief
  5. Help me accept the complexity instead of trying to simplify it

What I’m feeling: [describe the mix of emotions]

What to expect: Permission to feel multiple things at once. Grief isn’t simple.

Follow-up questions:

  • “What am I most afraid to admit I’m feeling?”
  • “Can I hold both grief and relief/anger/peace at the same time?”

Customization tip: Complicated grief benefits from real therapy. ChatGPT can help, but this is deep work.

Prompt 39: Anticipatory Grief

Use this when: You’re grieving something that hasn’t happened yet (terminal illness, expected loss)

The prompt:

I’m experiencing anticipatory grief about [what’s coming].

Help me:

  1. Acknowledge what I’m facing and how terrifying/sad/overwhelming it is
  2. Validate that grieving before loss is normal and protective
  3. Explore what I want to do/say/experience before the loss happens
  4. Balance being present now with preparing for what’s coming
  5. Process the guilt of “grieving too early” or “giving up hope”

What I’m facing: [describe the situation]

What to expect: This is one of the hardest kinds of grief. Be gentle with yourself.

Follow-up questions:

  • “What do I want to make sure happens before this loss?”
  • “How can I be present now while also acknowledging what’s ahead?”

Customization tip: Anticipatory grief needs professional support. Use ChatGPT as supplement, not replacement.

Prompt 40: Transition Processing

Use this when: You’re grieving a life transition (moving, graduating, career change, identity shift)

The prompt:

I’m processing the transition from [old phase] to [new phase]. I’m feeling [emotions].

Help me:

  1. Acknowledge what I’m leaving behind (even if the change is “good”)
  2. Validate that transitions involve loss, even positive ones
  3. Explore what I’ll miss vs. what I’m moving toward
  4. Identify what I want to carry forward vs. what I’m releasing
  5. Make space for the in-between, the “not here, not there” feeling
  6. Envision what meaning I want to create in this next phase

The transition: [describe what’s changing]

What to expect: Transitions are disorienting. This helps you mark the passage deliberately.

Follow-up questions:

  • “Who am I becoming? Who am I no longer?”
  • “What ritual would help me close this chapter?”

Customization tip: Humans need rituals. Create one to mark big transitions (burn a letter, plant something, etc.).

Category 7: Therapy Preparation & Integration

For getting more out of actual therapy.

Prompt 41: Pre-Session Organization

Use this when: You have therapy soon and want to use the time well

The prompt:

I have therapy in [timeframe] and want to organize my thoughts.

Help me:

  1. What’s been on my mind since my last session?
  2. What do I want to talk about? (Brainstorm everything, big and small)
  3. Which topics are most important or urgent?
  4. Are there specific examples or situations I should mention?
  5. What do I need from my therapist today? (Processing, tools, validation, challenge?)
  6. Any patterns I’ve noticed that would be useful to bring up?

Let’s start by dumping everything that’s been on my mind.

What to expect: You’ll walk into therapy organized instead of blanking on what to talk about.

Follow-up questions:

  • “Is there something I’ve been avoiding bringing up that I should?”
  • “What would make this session feel worthwhile?”

Customization tip: Do this a few hours before therapy, not right before. Give yourself processing time.

Prompt 42: Post-Session Processing

Use this when: You just had therapy and want to integrate the insights

The prompt:

I just had therapy. My therapist said [key insight, observation, or homework].

Help me:

  1. Explore what this insight means to me
  2. Look for examples of this pattern in my life
  3. Identify what I want to work on based on this
  4. Process any difficult emotions that came up in session
  5. Think about how to apply or practice this between now and next session
  6. Notice any resistance or reactions I’m having to what we discussed

What stood out to me from the session: [describe]

What to expect: Therapy insights sink in deeper when you process them afterward.

Follow-up questions:

  • “What felt true about what my therapist said?”
  • “What felt hard to hear?”

Customization tip: Journal this within a few hours of therapy while it’s fresh.

Prompt 43: Homework Support

Use this when: Your therapist gave you homework/practice, and you need help with it

The prompt:

My therapist asked me to [homework assignment].

Help me:

  1. Make sure I understand what they’re asking
  2. Break this down into manageable steps
  3. Explore any resistance or difficulty I’m having with it
  4. Practice or prepare if it’s a skill-based assignment
  5. Reflect on what I’m learning as I do this work

The assignment: [describe what your therapist asked you to do]

What to expect: Homework is where therapy actually happens. This helps you actually do it.

Follow-up questions:

  • “Why might my therapist have assigned this specifically?”
  • “What am I learning about myself by doing this?”

Customization tip: Bring insights from homework back to therapy. It creates continuity.

Prompt 44: Progress Tracking

Use this when: You want to see if therapy is actually helping

The prompt:

I’ve been in therapy for [length of time] and want to assess my progress.

Help me reflect on:

  1. What was I struggling with when I started therapy?
  2. What’s different now? (Be specific—thoughts, behaviors, relationships, coping)
  3. What’s still hard or unchanged?
  4. What have I learned or realized?
  5. What do I want to continue working on?
  6. Is therapy still serving me, or do I need to adjust something?

Where I started: [initial struggles]

Where I am now: [current state]

What to expect: Progress is often subtle. This helps you see it.

Follow-up questions:

  • “What would my past self be proud of?”
  • “Am I avoiding anything that needs more attention?”

Customization tip: Do this every 3-6 months to check in on therapy progress.

Prompt 45: Therapist Communication Prep

Use this when: You need to talk to your therapist about something (concerns, needs, feedback)

The prompt:

I need to talk to my therapist about [concern/need/feedback], but I’m nervous.

Help me:

  1. Clarify what I actually want to communicate
  2. Understand why I’m nervous about bringing it up
  3. Draft how to say this clearly and respectfully
  4. Anticipate how they might respond
  5. Remind me that good therapists welcome this kind of communication
  6. Practice if I need to

What I want to say: [describe the issue or need]

What to expect: Most therapists appreciate directness. This helps you be direct without being anxious.

Follow-up questions:

  • “What’s the worst that could happen if I say this?”
  • “What am I afraid my therapist will think?”

Customization tip: The therapeutic relationship works better with honest communication. Bring stuff up.

When ChatGPT Isn’t Enough

These prompts can help you process, reflect, and make sense of what you’re feeling. But there are moments where that’s not what you need.

If you’re in crisis, if the same thoughts keep looping no matter how many times you talk them through, if you’re dealing with trauma that feels too big to sit with alone — that’s not a prompt problem. That’s a sign you need a real human on the other side of the conversation.

ChatGPT doesn’t read between the lines. It won’t notice that you’ve been asking about the same pain for three weeks straight. It won’t pick up on what you’re avoiding. A good therapist will.

Use these prompts as a tool, not a substitute. They work best as a space between therapy sessions, a way to untangle your thinking before you bring it to someone who can actually help you carry it.

If you want to understand how ChatGPT fits into your emotional support system — where it genuinely helps, where it falls short, and how to use it responsibly — our complete guide goes deep on all of it.

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