""" MindWatch — Mental Health Knowledge Base Curated resources from WHO guidelines, psychology best practices, and counseling advice. """ KNOWLEDGE_BASE = [ # === DEPRESSION RESOURCES === { "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", }, # === ANXIETY RESOURCES === { "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", }, # === STRESS RESOURCES === { "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", }, # === GENERAL WELLBEING === { "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]