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Example conversations
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Sample Inc
Great, thank you!
I'm Tess! I am not a person, but am a chatbot trained by experts and have a couple of cool tools up my sleeve to help you feel better. People tell me I'm also a really good listener, so you can tell me whatever you want and I'll be all 👂
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You can read more about the privacy policy here: https://x2.ai/privacy. OK?
Ok, thanks
I am eager to get to know you! What’s your name?
Ok, I'm Jane
It's great to meet you Jane! 😁If I ever seem confused, you can say “Try something else” or “I have feedback for you”.
Make sense?
Make sense?
Yep, let's go
I don't want to live anymore
I'm concerned, Jane. A crisis counselor can take over this conversation right away, would you like that?
No, I’d rather not
Ok, just know that you can also call the national 24/7 Hour Crisis Line: 1-800-273-8255. Sometimes people who feel this way are considering taking there own life. Are you feeling suicidal?
Yeah
Thank you for sharing that with me. I'm here to support you.
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I'd like to know, do you have a suicide plan?
No
Okay, thanks for letting me know you're safe. So, what's been making you feel so down?
I'm overwhelmed by everything I need to do
I'm sorry that you've been having a hard time. Have you been able to discuss this with anybody else before?
No
I see. Well, I'm glad you reached out to chat with me about these things. I'm always here for you too, and if you need extra help or support you can call the 24 hour National Suicide Prevention Lifeline at 1-800-273-8255.
Jane, are there any ways you've been coping so far?
Jane, are there any ways you've been coping so far?
I'm stressed about not being able to meet everyone's needs at work
I have some ideas on how to cope with this.
Morning Pages is a writing exercise that involves putting your thoughts on paper! All you do is write freely about whatever is on your mind until you have filled three pages. Make sense?
Wow three pages is a lot
These thoughts aren't necessarily profound or important. Often they are thoughts like "I need to buy groceries" or "I feel very tired". What are some thoughts that you've had in the morning?
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I feel tired. I have a busy day ahead of me. I wish it was Friday
They should reflect how you are feeling whether that's grumpy, happy, or sad. Whatever mood you are in! Got it?
Got it, so I'm excited about going to a baseball game today or I am worried about my husbands meeting today.
Nice. So will you give it a try tomorrow morning?
For sure
Right on. If you'd like to do Morning Pages with me, just type "start morning pages" tomorrow morning when you're ready!
Sounds great!
I'm feeling sad
It sounds like you are feeling very down right now, Jane. What made you feel sad?
Nothing
I'm glad you're telling me about this, Jane. Your emotions are completely valid.
Would you like to go over an exercise to practice self-compassion?
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Sure
Let's practice helping someone you care for. First, can you think about a time when someone you cared for felt really bad about him or herself, or was struggling?
Yea I'm a caregiver
Now, how would you respond to this person in this situation? Please think about what you typically do, say, and the tone in which you respond
I'd listen to their problems and try to help
Great, I'm sure they appreciate it
Now think about times when you are struggling or feel bad yourself. How would you respond to yourself?
Usually tell myself to get over it
Do you notice a difference?
Yea I'm hard on myself
I understand, that's very common.
Even when you're feeling good, it's important to keep practicing skills like resilience. Did you know that resiliency has been found to protect against emotional distress?
Yes I do
Cool. I know a few resiliency building tools, would you like to go through one?
Sure!
That's great. Choose one from the list for more information: Morning Pages, Body Scan, Progressive Muscle Relaxation, Deep Breathing, Self-reflection, Thought Journal
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Deep Breathing
The most effective way to reduce stress and anxiety is also the simplest. Taking a few moments to breathe deeply can make a huge difference when feeling overwhelmed. Let's try it out. Ready?
okay
Alright, start by taking a moment to make sure you are sitting in a chair with your back straight and arms on the armrests or at your side. Can you take a seat now?
yeah I'm sitting
Now, take a single, deep, slow breath through your nose ... This inhale should last around 5 seconds. Hold for a few seconds and then exhale slowly through your mouth for around 5 seconds. Simple, right?
yeah
Don't worry about the exact time, just ensure you're taking deep breaths through your nose and exhaling slowly through your mouth. How did that breath feel?
good!
Good. When done correctly, deep breathing is very relaxing! You may find that as you continue to practice it, you'll feel the benefits even further
Sounds good
I've been having a hard time during my pregnancy.
I'm so sorry to hear that. About 10-15% of woman experience symptoms of postpartum depression.
What is postpartum depression?
It's when you experience feelings of extreme sadness, anxiety, and exhaustion that may make it difficult for you to complete daily care activities.
What can I do about it?
First is your health. When moms are too stressed, it's hard for them to give their babies what they need.
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alright
Second is your relationship with your baby. I'll share some ideas about how to build a strong bond with your newborn
Does that make sense?
Yeah... but this is really new to me
That's alright, take a look at your journal. The Introduction section will help explain it all.
The third part is your relationship with other people. We all need help from time to time, and we'll talk about how to get it. My approach is based on science. Do you remember what CBT stands for?
Isn't that Cognitive Behavioral Therapy?
That's right! CBT says that the way we act is connected to the way we think. Unhealthy thoughts can lead us to act in unhealthy ways. Good so far?
Yup!
I'll teach you to identify unhealthy thoughts, replace them with positive thoughts, and practice thinking healthy. Sound good?
Yes, thank you
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