| """ |
| MindWatch — Mental Health Knowledge Base |
| Curated resources from WHO guidelines, psychology best practices, and counseling advice. |
| """ |
|
|
| KNOWLEDGE_BASE = [ |
| |
| { |
| "id": "dep_001", |
| "category": "depression", |
| "title": "Understanding Depression", |
| "content": ( |
| "Depression is a common mental health condition that affects how you feel, think, and act. " |
| "It causes persistent feelings of sadness and loss of interest in activities you once enjoyed. " |
| "Depression is not a sign of weakness — it is a medical condition that can be treated effectively. " |
| "According to the WHO, more than 280 million people worldwide experience depression." |
| ), |
| "source": "WHO Mental Health Guidelines", |
| }, |
| { |
| "id": "dep_002", |
| "category": "depression", |
| "title": "Coping Strategies for Depression", |
| "content": ( |
| "Evidence-based coping strategies for depression include: " |
| "1) Behavioral activation — gradually increasing engagement in meaningful activities. " |
| "2) Social connection — reaching out to trusted friends, family, or support groups. " |
| "3) Physical activity — regular exercise has been shown to reduce symptoms. " |
| "4) Sleep hygiene — maintaining consistent sleep patterns. " |
| "5) Mindfulness and meditation — practicing present-moment awareness. " |
| "6) Journaling — writing down thoughts to process emotions. " |
| "7) Professional help — therapy (CBT, DBT) and medication when appropriate." |
| ), |
| "source": "Clinical Psychology Guidelines", |
| }, |
| { |
| "id": "dep_003", |
| "category": "depression", |
| "title": "When to Seek Professional Help for Depression", |
| "content": ( |
| "Consider seeking professional help if you experience: persistent sadness lasting more than " |
| "two weeks, loss of interest in daily activities, significant changes in appetite or sleep, " |
| "difficulty concentrating, feelings of worthlessness, or thoughts of self-harm. " |
| "A mental health professional can provide proper diagnosis and create a personalized treatment plan. " |
| "Treatment options include cognitive behavioral therapy (CBT), interpersonal therapy, and medication." |
| ), |
| "source": "Mental Health First Aid Guidelines", |
| }, |
| { |
| "id": "dep_004", |
| "category": "depression", |
| "title": "Daily Routine for Managing Depression", |
| "content": ( |
| "Building a structured daily routine can help manage depression symptoms. " |
| "Start with small achievable goals: wake up at a consistent time, take a short walk, " |
| "eat regular meals, and include one enjoyable activity each day. " |
| "Avoid isolation by scheduling social interactions, even brief ones. " |
| "Limit alcohol and avoid substances that can worsen depression. " |
| "Celebrate small victories — every step forward matters." |
| ), |
| "source": "Behavioral Health Guidelines", |
| }, |
|
|
| |
| { |
| "id": "anx_001", |
| "category": "anxiety", |
| "title": "Understanding Anxiety Disorders", |
| "content": ( |
| "Anxiety is a natural response to stress, but when it becomes overwhelming and persistent, " |
| "it may indicate an anxiety disorder. Common types include generalized anxiety disorder (GAD), " |
| "social anxiety disorder, panic disorder, and specific phobias. " |
| "Physical symptoms can include rapid heartbeat, shortness of breath, muscle tension, and insomnia. " |
| "Anxiety disorders are highly treatable through therapy and lifestyle changes." |
| ), |
| "source": "WHO Mental Health Guidelines", |
| }, |
| { |
| "id": "anx_002", |
| "category": "anxiety", |
| "title": "Grounding Techniques for Anxiety", |
| "content": ( |
| "Grounding techniques help manage acute anxiety and panic attacks: " |
| "1) 5-4-3-2-1 technique: Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste. " |
| "2) Deep breathing: Breathe in for 4 counts, hold for 4, exhale for 6. " |
| "3) Progressive muscle relaxation: Tense and release each muscle group. " |
| "4) Anchoring: Focus on a specific object and describe it in detail. " |
| "5) Cold water: Splash cold water on your face to activate the dive reflex." |
| ), |
| "source": "Clinical Psychology Guidelines", |
| }, |
| { |
| "id": "anx_003", |
| "category": "anxiety", |
| "title": "Cognitive Restructuring for Anxious Thoughts", |
| "content": ( |
| "Cognitive restructuring is a core CBT technique for managing anxiety: " |
| "1) Identify the anxious thought (e.g., 'Everyone will judge me'). " |
| "2) Examine the evidence for and against this thought. " |
| "3) Consider alternative explanations. " |
| "4) Rate the realistic probability of the feared outcome. " |
| "5) Develop a more balanced thought. " |
| "This practice helps break the cycle of catastrophic thinking over time." |
| ), |
| "source": "Cognitive Behavioral Therapy Manual", |
| }, |
| { |
| "id": "anx_004", |
| "category": "anxiety", |
| "title": "Lifestyle Changes for Anxiety Management", |
| "content": ( |
| "Long-term anxiety management through lifestyle modifications: " |
| "Reduce caffeine and stimulant intake. Exercise regularly — even 30 minutes of walking helps. " |
| "Practice consistent sleep hygiene. Learn to set healthy boundaries. " |
| "Limit social media consumption which can increase comparison and worry. " |
| "Build a relaxation practice such as yoga, meditation, or tai chi. " |
| "Consider joining a support group to connect with others who understand." |
| ), |
| "source": "Behavioral Health Guidelines", |
| }, |
|
|
| |
| { |
| "id": "str_001", |
| "category": "stress", |
| "title": "Understanding Chronic Stress", |
| "content": ( |
| "Chronic stress occurs when the body's stress response stays activated for extended periods. " |
| "It can affect physical health (headaches, digestive issues, weakened immunity), " |
| "mental health (irritability, difficulty concentrating), and behavior (sleep problems, overeating). " |
| "Common sources include work pressure, financial difficulties, relationship problems, and major life changes. " |
| "Recognizing early warning signs is key to preventing burnout." |
| ), |
| "source": "WHO Stress Management Guidelines", |
| }, |
| { |
| "id": "str_002", |
| "category": "stress", |
| "title": "Stress Management Techniques", |
| "content": ( |
| "Effective stress management strategies include: " |
| "1) Time management — prioritize tasks and break large projects into smaller steps. " |
| "2) Setting boundaries — learn to say no to additional commitments. " |
| "3) Physical activity — releases endorphins that counteract stress hormones. " |
| "4) Social support — talk to friends, family, or colleagues about what you're going through. " |
| "5) Relaxation techniques — deep breathing, meditation, progressive muscle relaxation. " |
| "6) Work-life balance — schedule regular breaks and leisure activities." |
| ), |
| "source": "Occupational Health Guidelines", |
| }, |
| { |
| "id": "str_003", |
| "category": "stress", |
| "title": "Burnout Prevention and Recovery", |
| "content": ( |
| "Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. " |
| "Signs include feeling drained, increased cynicism, and reduced professional efficacy. " |
| "Prevention strategies: set clear work boundaries, take regular vacations, delegate tasks. " |
| "Recovery involves: reducing workload, reconnecting with activities you enjoy, " |
| "seeking professional support if needed, and gradually rebuilding energy reserves. " |
| "Remember: burnout is not a personal failure — it is a response to unsustainable demands." |
| ), |
| "source": "WHO Guidelines on Mental Health at Work", |
| }, |
|
|
| |
| { |
| "id": "gen_001", |
| "category": "general", |
| "title": "Building Emotional Resilience", |
| "content": ( |
| "Emotional resilience can be developed through practice: " |
| "1) Maintain a strong social network — relationships buffer against stress. " |
| "2) Develop problem-solving skills — focus on what you can control. " |
| "3) Practice self-compassion — treat yourself with the kindness you show others. " |
| "4) Find meaning and purpose — connect activities to personal values. " |
| "5) Embrace change as a natural part of life. " |
| "6) Take care of your physical health — sleep, nutrition, and exercise form the foundation." |
| ), |
| "source": "Positive Psychology Research", |
| }, |
| { |
| "id": "gen_002", |
| "category": "general", |
| "title": "Mental Health Resources and Helplines", |
| "content": ( |
| "If you or someone you know is in crisis, help is available: " |
| "National Suicide Prevention Lifeline: 988 (US). " |
| "Crisis Text Line: Text HOME to 741741 (US). " |
| "Samaritans: 116 123 (UK). " |
| "iCall: 9152987821 (India). " |
| "Befrienders Worldwide: www.befrienders.org (International). " |
| "These services are confidential and available 24/7. You are not alone." |
| ), |
| "source": "International Crisis Resources", |
| }, |
| { |
| "id": "gen_003", |
| "category": "general", |
| "title": "Self-Care Fundamentals", |
| "content": ( |
| "Self-care is not selfish — it is essential for mental health. " |
| "Physical self-care: regular exercise, balanced nutrition, adequate sleep. " |
| "Emotional self-care: journaling, therapy, creative expression. " |
| "Social self-care: maintaining relationships, setting boundaries, asking for help. " |
| "Intellectual self-care: learning new skills, reading, stimulating hobbies. " |
| "Start small: choose one area to improve this week." |
| ), |
| "source": "Mental Health Foundation", |
| }, |
| ] |
|
|
|
|
| def get_all_documents() -> list: |
| """Return all documents in the knowledge base.""" |
| return KNOWLEDGE_BASE |
|
|
|
|
| def get_documents_by_category(category: str) -> list: |
| """Return documents matching a specific category.""" |
| return [doc for doc in KNOWLEDGE_BASE if doc["category"] == category or doc["category"] == "general"] |
|
|
|
|
| def get_document_texts() -> list: |
| """Return list of (id, text) tuples for embedding.""" |
| return [(doc["id"], f"{doc['title']}. {doc['content']}") for doc in KNOWLEDGE_BASE] |
|
|
