More than half of consumers – 54% according to a 2025 Kantar Profiles Global Study – have used AI for emotional or mental well-being. Curious what that might look like? Following is a ChatGPT conversation (dated October 18, 2025) designed to provide coping skills between therapy sessions.
PROMPT:
The holidays are coming and I’m stressed about keeping everyone happy. I feel physical symptoms of stress such as tight shoulders, irritability, and jumpiness. What are some coping skills I can practice between therapy sessions?
CHATGPT RESPONSE:
That’s a very common and understandable reaction — the holidays often bring extra demands, emotional triggers, and expectations that can feel overwhelming. You’re already doing something healthy by noticing your body’s stress responses and seeking tools between therapy sessions. Here are some evidence-based coping skills you can practice:
1. Calm the Body First
When your body is tense, your mind reads it as danger. Try:
- Progressive muscle relaxation: Tense and release each muscle group from head to toe.
- Box breathing: Inhale for 4 seconds, hold 4, exhale 4, hold 4. Repeat several times.
- Shoulder drop check-in: Several times a day, ask, “Can I drop my shoulders right now?”
- Stretch or walk: Even 5-10 minutes of movement helps discharge stress hormones.
2. Reframe Your Thoughts
Stress often comes from internal “shoulds” (e.g., I should make everyone happy). Try to shift those thoughts:
- Replace “I have to make everyone happy” with “I can show kindness, but I can’t control others’ moods.”
- Practice good enough standards for the holidays. Perfectionism fuels burnout.
- Keep expectations realistic: simplify traditions, delegate tasks, and say no without guilt.
3. Ground Yourself in the Present
If you feel jumpy or irritable:
- 5-4-3-2-1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Hold a warm mug of tea or use a calming scent like peppermint or lavender.
- Step outside for a few breaths of cool air—engage your senses fully.
4. Practice Daily Mini-Restorations
Build micro-moments of peace into your day:
- Listen to calming music or hymns.
- Light a candle and pray or reflect on a short verse.
- Keep a short gratitude list—3 things that went right today.
- Schedule a “no-obligation evening” once a week if possible.
5. Connect Instead of Perform
Stress often comes from people-pleasing.
- Focus on authentic connection over perfect hosting.
- If family conflict is predictable, plan short breaks (“I’m going to check on the food”) to regroup.
- Communicate boundaries gently: “I’d love to, but I can’t commit to that this year.”
6. Watch for Escalating Stress Signs
If your sleep, appetite, or concentration worsen, or irritability becomes unmanageable, bring it up in your next therapy session sooner rather than later. You can also reach out to your therapist between sessions if your symptoms spike.
