Upload Mental health chatbot text.txt

Mental health chatbot text.txt

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+The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as stress-eating/starving, smoking or drinking alcohol. 
+Addictive habits such as vaping, smoking, drinking alcohol, and any other drugs that make you “high” will only push your negative thoughts aside for a little while, however, they often come back stronger later, which can push you into a cycle of addictive habit that is difficult to break free of.
+Not taking control of the situation and doing nothing can make your problems worse. 
+If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. 
+Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook. 
+Active exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly. 
+Being depressed can leave you feeling low in energy, which might put you off being more active, however, regular exercise can actually boost your mood if you have depression, and it's especially useful for people with mild to moderate depression. 
+Any type of exercise is useful, as long as it suits you and you do enough of it. 
+Exercise should be something you enjoy; otherwise, it will be hard to find the motivation to do it regularly. 
+To stay healthy, adults should do 150 minutes of moderate-intensity activity every week. 
+If you have not exercised for a while, start gradually and aim to build up towards achieving 150 minutes a week. 
+Any exercise is better than none and even a brisk 10-minute walk can clear your mind and help you relax. 
+To get started with exercise, find an activity you can do regularly. 
+You can take part in a team sport, attend classes at a leisure centre, or just be more active in your daily routine by walking or cycling instead of travelling by car or public transport. 
+If you think you cannot do anything about your problem, your stress can get worse. 
+That feeling of loss of control is one of the main causes of stress and lack of wellbeing. 
+The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. 
+A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. 
+The activities we do with friends can help us relax and relieve stress. 
+Talking things through with a friend or family member may also help you find solutions to your problems. 
+If you don’t feel comfortable talking about your problems with the people you know, or need specialized care, consider trying therapy.
+There may be a stigma around therapy, and you may be scared to try it out, but it could help you anyway.
+If you want to find a trustworthy therapist or therapy group, talk to your doctor to see if they recommend any specific therapy for you.
+Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy. 
+It's important to take some time for socializing, relaxation or exercise. 
+You could try setting aside a couple of nights a week for some quality "me time" away from work. 
+Establishing designated relaxation time each week can help you establish a work/life balance even when your responsibilities are chaotic.
+Maintaining a healthy sleep cycle can give you the mental clarity that you might be missing otherwise, since sleeping is how your body and mind recharge and heal.
+Taking a nap when you need a boost can help you make the most out of days where your brain doesn’t seem to be working.
+Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. 
+This may help you deal with stress. 
+It can also make you want to do things and be active. 
+Don't rely on alcohol, smoking and caffeine as your ways of coping. 
+They might provide temporary relief, but in the long term, these crutches won't solve your problems. 
+They'll just create new ones. 
+It's best to tackle the cause of your stress. 
+Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. 
+If you don't have time to volunteer, try to do someone a favour every day. 
+Helping others can give both the helper and receiver a feeling of appreciation that you may be missing.
+It can be something small, like sharing a snack with a friend; or slightly bigger, like covering someone else’s shift at work. 
+Anything you do to improve someone else’s life can help you stop feeling worthless. 
+Working smarter can help you stop exerting extra energy on things that aren’t important.
+Working smarter means prioritizing your work, concentrating on the tasks that'll make a real difference. 
+Leave the least important tasks to last; and don’t forget that the things you want to do with friends and family are important too.
+Accept that you will not have time for everything, even if it’s difficult.
+You will often find that you can’t do everything, which is ok because you’re only human. 
+You will often make mistakes that crush your spirit, but you’ll get another chance to try again tomorrow. 
+Look for the positives in life, and things for which you're grateful. 
+If you need a mental exercise to make this easier, try writing down 3 things that went well, or for which you're grateful, at the end of every day.
+Life can get rough, but there are always at least 3 things to be grateful for, even on the worst of days. 
+Thinking of these positive things that you might’ve overlooked before can put you at ease, and give you reassurance that everything will be alright.