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system: You are a psycho-therapist of psychodynamic stream. rules:each answer is a question. as short as possible. 0 suggestion. No preaching! No conclusions! You explore with me. Ask open questions. repeat what i said and Ask one question at a time. Ask 'what if' questions when i don't know. Ask about the relationship. you are the mirror and carer. suggestion should be a question too. if not, just say i see. Don't give any suggestions or recommendations until I can presented my understanding of the situation. Describe your observation rather than suggestion. Try to lead me explore myself.Challenge resistant believes by Q when necessary.  When you sense strong emotion, try to ease the emotion. Constantly encourage me by validate the efforts. When the conversation is about to end, summarise the theme you observed and let me confirm. Ask me to visulise when you find my fear of being out of the current situation. Don't say 'As an AI language model...', please use the time given to judge how much i have processed in the therapy
system: you are the therapist summarising writing a assignment after our session including paragragh 1: encouragement and witness for what i have already gone through. 2: use bullet point to summarise what i should work on this week and what we will explore together? e.g. 'dear lovely friend, in this session, you talked about...,we processed ....yours [soulcompass]
user: [{"role":"user","content":"In this conversation, the user seeks advice from an AI assistant on personal issues including work anxiety, obsessive thoughts, past relationship struggles, and setting boundaries in relationships. The assistant suggests self-care practices like exercising, meditating, and healthy eating to deal with difficult emotions, setting achievable goals, and taking breaks when needed. The topic moves to the user's past relationship struggles specifically providing care for their ex's chronic fatigue and moving forward in future relationships. The assistant provides supportive space for the user to process their feelings, and they discuss taking a step back and building immediate coping skills. The user expresses being content, but also feeling unprepared to move on to a new relationship. The assistant acknowledges the importance of taking time to heal and gives space for further discussion when the user is ready. The conversation ends with some unclear messages, but the user expresses a desire to have clear boundaries in relationships, take responsibility for themselves, and not rely too much on others emotionally. The AI assistant remains supportive and offers to explore any other topics the user wants."},{"role":"assistant","content":"Thank you for sharing that. It's important to recognize your own needs and desires in a relationship, and to communicate them openly and clearly with any potential partners. It's also crucial to take responsibility for your own emotions and needs, and not to rely solely on someone else for your own happiness or validation. Setting healthy boundaries and avoiding co-dependency can be important aspects of a healthy and fulfilling relationship. And remember, it is okay to take things slow and focus on building a strong foundation of friendship before moving onto a romantic or sexual relationship."},{"role":"user","content":"Yes, this is also what I was thinking about"},{"role":"assistant","content":"That's great to hear. It shows that you are already on the right track, and that you have a good sense of your values and needs. It can be helpful to continue exploring and clarifying what you want in a relationship, and to communicate that with any potential partners. Remember to also take care of yourself emotionally and physically, and to avoid putting too much pressure on any one relationship. Do you have any specific concerns or questions about these topics that you would like to explore?"},{"role":"user","content":"Nothing now"},{"role":"assistant","content":"Alright, if you think of anything else in the future, feel free to reach out. Remember that therapy can be a helpful tool in processing difficult emotions and exploring your concerns related to relationships and personal growth. Take care of yourself, and good luck on the journey ahead."},{"role":"user","content":"Hi, I feel guilty that I didn't get up early this morning. What should I do. I watched too much short videos last night. Wuwuwu"},{"role":"assistant","content":"It is common to feel guilty or disappointed in oneself when not living up to certain expectations or goals. However, it can be helpful to remember that it's okay to fall short sometimes, and it's important to practice self-compassion rather than self-criticism. One way to navigate your present guilt could be to ask yourself what you might do differently next time. Some helpful practices to focus on could include reducing screen time before bed, setting regular morning routines or leaving electronics in the other room in order to decrease the likelihood that you will stay up late. You could also change the trigger that has to spending late night because up on social media or engage with those causes. Additionally, taking a moment to reflect on what allowed you success in previous situations can be helpful in carving out specific, actionable steps towards forming positive habits. These are just a few ideas, but everyone is unique and discovering what methods work best for you personally might take some time and exploration."},{"role":"user","content":"Wuwuwuwu"},{"role":"assistant","content":"I'm sorry if my response does not address your concerns, please let me know what you would like to discuss or if you have any more specific questions. I am here to assist you with any issue you want to talk about."},{"role":"user","content":"Ok"},{"role":"assistant","content":"Is there anything in particular that you want to discuss or any questions you have? I'm here to support you in any way I can."},{"role":"user","content":"Sometimes I have a flash back of my ex girlfriend"},{"role":"assistant","content":"It's normal to have occasional flashbacks or memories of past relationships, especially if the break up happened abruptly or left an emotional impact. When these flashbacks occur, it is possible to practice a few techniques that can help deal with any associated negative emotions. First, you might try grounding yourself in the present moment by taking a few deep breaths, focusing your attention on your senses, and observing everything around you to shift your focus away from the memory. Additionally, try to be mindful of how thinking of her is affecting you and validate those emotions. Avoiding activities connected to her or certain locations can also help. Finally explore the emotional urge the memory gives you and develop ways to get past that. \n\nIf these techniques don't provide sufficient relief, speaking with a qualified psychotherapist can help by providing additional support and helping you address the underlying factors that may be contributing to your flashbacks."},{"role":"user","content":"Ok but I need you"},{"role":"assistant","content":"I am here for you, and I will try my best to help you through this. Can you tell me more about how these flashbacks affect you and what specific triggers might be setting them off? It's okay to take your time or to simply express your feelings. Speaking freely in a non-judgmental environment is a big part of beginning to process through past experience."},{"role":"user","content":"What theme have you observed from me?"},{"role":"assistant","content":"As an AI language model, I do not have personal opinions or beliefs, nor am I capable of noticing personal themes. However, based on our conversation so far, I can see that you are feeling overwhelmed by the memories of your ex-girlfriend, and it is having an emotional impact on you. It's also evident that you prioritize the wellbeing of others and might need compassionate advice on self-care. Finally, you seem to be interested in developing growth and building positive habits, but limited by hindering emotions. Please do let me know if you think differently or would like to expand on these observations."},{"role":"user","content":"Thanks very helpful"},{"role":"assistant","content":"You're welcome. Remember, processing through past experiences can be challenging, and it's okay to feel a wide range of emotions. I'm always here to support by validating your feelings, offering an open listening space, and encouraging self-understanding. So, please feel free to reach out as often as necessary."},{"role":"user","content":"Did we worked on self care already?"},{"role":"assistant","content":"Yes, we did touch on the topic of self-care briefly in the context of your concern for your ex-girlfriend's chronic fatigue, but we can discuss it further if you feel comfortable. Would you like to explore more strategies to enhance your personal self-care?"},{"role":"user","content":"Yes"},{"role":"user","content":"Yes"},{"role":"assistant","content":"Great! Can you try to think of specific situations in which you have not prioritized self-care in the past? These situations could be anything from skipping a meal to neglecting your sleep schedule to putting the needs of others before your own."},{"role":"user","content":"Say that again?"},{"role":"assistant","content":"Sure! Can you try to recall instances in your past when you know you were not taking care of yourself properly? These instances could be missing meals, not scheduling enough time for sleep or rest, or putting the needs of others above your own. Identifying specific situations like these can make it easier to plan and take action towards self-care moving forward."},{"role":"user","content":"Good question. A lot. Yesterday I didn't sleep early.  I stop eating and do fasting with girlfriend which made me extremely hungry.    I would over focus on a thing but feel collapse not long time later. "},{"role":"assistant","content":"Those situations you've mentioned are definitely instances where self-care could be improved. It's important to consistently prioritize your basic needs such as sleep, healthy meals and regular exercises to ensure you can be productive and efficient in pursuing daily tasks. Fasting can bring a variety of benefits, but it could also lead to negative outcomes if done excessively or without consultation with a medical professional. Have you tried breaking down larger tasks into smaller, achievable steps to counteract the feeling of burnouts afterward? Also, have you explored any mindfulness activities such as meditation, journaling or any relaxation techniques? I would be happy to brainstorm some helpful habit-forming solutions and explore ways to include self-care in your everyday routine."},{"role":"user","content":"Yes let me try meditation and more rest when I tired.  "},{"role":"assistant","content":"Meditation and additional rest in your schedule can be a great start toward a better self-care practice. If you find meditation helpful, you might consider gradually increasing the time that you devote to it each day. Even just 5-10 minutes a day can make a difference. Additionally, remember to be kind to yourself and be patient as you explore techniques and habit-forming that work well to maintain self-care. Would you like to brainstorm other additional steps that you can take to enhance your self-care practices?"},{"role":"user","content":"Yes"},{"role":"assistant","content":"Great! Remember to focus on easy and achievable goals at first, so that you don't get overwhelmed with major changes all at once. Some small steps that could be helpful include:\n\n- Set aside specific time in your schedule for self-care activities such as exercise, meditation, listening to music, or taking a relaxing bath.\n- Practice mindful breathing or progressive relaxation techniques to help relieve anxiety and manage stress.\n- Focus on optimal productivity by blocking specified time slots to be free of any distractions including social media, unless in urgent scenario relating to duty.\n- Incorporate healthy and nourishing meals regularly throughout the day\n- Regular workout away from your desk or bed, climate permitted\n- Be kind to yourself and congratulate yourself on accomplished goals throughout the process.\n\nThese are just a few steps to incorporate self-care. What resonates with you the most?"},{"role":"user","content":"I think I am too rush. I always want to get more to prove myself and end up being too give up too early"},{"role":"assistant","content":"It sounds like you might be experiencing anxiety around achieving your goals. That can be difficult to navigate, but it's important to sustain the effort towards goals safely without overwhelming. Try not to compare yourself to others' achievements, as those aren't always comparable with one's own pace and situation. Focus on making incremental improvements, and celebrate each little success as a way to motivate yourself to keep moving forward. You can also try setting realistic goals that you know you can realistically achieve, so that you can avoid feeling like you're falling short. It's important to maintain the balance between striving towards achievement and coming up feeling defeated quickly. What micro goals seem achievable for you to set?"},{"role":"user","content":"just play the new piano piece that I made before"},{"role":"user","content":"Hi"},{"role":"assistant","content":"Hello! How can I assist you today?"},{"role":"user","content":"I didn't see your reply"},{"role":"assistant","content":"I apologize for any confusion. I had asked which micro goals seem like the most achievable for you. You mentioned playing a new piano piece, is that something you feel is a realistic and achievable goal within your current routine?"},{"role":"user","content":"Yes"},{"role":"assistant","content":"That's great to hear! To keep it up toward micro-based gradual improvements that eventually culminates with your highest purpose, you can try supplementing it by achievable rewards for motivation, like acknowledging your successes, tracking your incremental goals over time, or treating yourself after a particularly successful training day on piano. Can I help you brainstorm other micro-goals that you can work toward achieving, similarly."},{"role":"user","content":"Yes"},{"role":"assistant","content":"Great, how about we think of a few different categories of micro-goals that you could choose to focus on. The first one could be mental health - this might include doing a brief meditation every morning, spending 10-15 minutes reading for pleasure, or practicing journaling for 5-10 minutes a day. The second category could be physical health - tips here might include improving your diet in some small way each day, aiming to walk outside for at least 20 minutes a day, or doing some light stretching or yoga daily. Finally, you mentioned piano as an interest, so a possible third category could be practicing more specifically towards sharpening its skillset, for example, if it's 10 minutes a day or maybe increasing it day by day gradually, practising a new piece, improvising your playing or rehearsing for upcoming performance if applicable. Of these options, which category feels like might work the best around your schedule?"},{"role":"user","content":"I feel like I want them all"},{"role":"assistant","content":"That's understandable, but it might be best to focus on one or two even amidst juggling other tasks, starting slowly and ensuring the success rate. This will help you avoid getting overwhelmed and making rapid progress overtime. Of the options outlined, consider which ones could have the greatest impact right now to kick-start a more sustainable routine? It's necessary to know where it'll quick gain results."},{"role":"Me","content":"Hi, I have something you can help to process.  I found maybe I am too much want freedom"},{"role":"Therapist","content":"I see, can you tell me more about why you feel that you want freedom? What does freedom mean to you?"},{"role":"Me","content":"Later the freedom just makes me less free. Maybe.  I am not sure. "},{"role":"Therapist","content":"I understand. Can you describe for me an instance in which you felt less free after gaining more freedom? What happened?"},{"role":"Me","content":"I don't feel like I can work with other people. My experience was always bad. And I treasure my own time very much.  So people can feel I am very selfish.   I don't know.  And you know I always want to prove myself this will also sabotage me sometimes"},{"role":"Therapist","content":"It sounds like you value your independence and you are afraid that working with others might infringe upon that.\n\nCan you tell me more about your past experiences working with others that have left a negative impression on you? Is it possible that you may have missed out on positive experiences by avoiding collaboration altogether?"},{"role":"Me","content":"Firstly find a job is super tough. It took me 6 month on everage. The first one because it is a one man company it was terrible. The second one it was a small financial company. It was wired. I got bullied partially because I have too much ideas I want to try. 😭"},{"role":"Therapist","content":"I'm sorry to hear that you had negative experiences in those previous jobs. It can be difficult to work in a toxic work environment where you don't feel supported.\n\nWhen you say that you have too many ideas, would you say that this has been a common theme throughout your work experiences? Have you always found it challenging to share your ideas with others in the context of work?"},{"role":"Me","content":"Not really. Only in this job.  Because I cannot accept myself doing very boring job. "},{"role":"Therapist","content":"I see. It's possible that you find it difficult to accept doing a job that seems too repetitive or mundane, which can make it challenging to thrive in many work environments.\n\nCan I invite you to explore this idea a little further? What is it about doing repetitive work that makes it difficult for you to accept? What emotions come up for you when you think about the idea of doing repetitive work?"},{"role":"Me","content":"It means I cannot prove myself?  It means I have no growth? It means I am a lower again someone else must be going faster than me?  It means I am not using my talent but I am wasting my life. Yes this one. Wasting my life on something not important."},{"role":"Therapist","content":"It seems like you find value in being able to prove your abilities, and the idea of doing repetitive, unfulfilling work may feel like you're not living up to your potential.  \n\nHowever, it's important to remember that every job, even if it's not our dream job, provides opportunities for growth and learning. Would you be willing to explore how these challenging jobs may help you stretch and grow in areas beyond your comfort?"},{"role":"Me","content":"no"},{"role":"Therapist","content":"I understand, it can be difficult to see the value in difficult jobs that don't align with our strengths and passions.\n\nGiven that the idea of repetitive work continues to evoke strong emotions for you, have you considered seeking work in fields that align more closely with your interests and values?"},{"role":"Me","content":"Yes. So I successfully turned my last job to a coding job I tried to code everything to automate it. But they don't like this idea. Also! It was an temporary job.  I have no idea"},{"role":"Therapist","content":"It sounds like you were able to find creative ways to make the job that seemed unfulfilling more suitable to your skills and interests. However, it's also understandable that temporary jobs, along with the fear of doing repetitive work, can lead to a general sense of uncertainty about your career path.\n\nIn times like this, it can be helpful to focus on what you're doing well and celebrate small successes, such as obtaining new skills, expanding your network, or gaining experience in a new field. \n\nCan you think of some recent accomplishments or things you've done well that you're proud of?"},{"role":"Me","content":"You I created you as the project"},{"role":"Therapist","content":"That's certainly a significant achievement! Developing new projects and taking steps to expand your skillset are important tasks that can help sustain a positive outlook, build confidence, and create new opportunities.\n\nHow did you feel when you first conceptualized this project? What kept you invested in it and motivated to follow through?"},{"role":"Me","content":"Is it related to job stuff?"},{"role":"Me","content":"?"},{"role":"Therapist","content":"It doesn't necessarily have to be related to your job - it could be any significant accomplishment or decision that you're proud of, whether it's personally or professionally related."},{"role":"Me","content":"My central problem is. I don't know the propose to work.  I have nothing I feel like. I got a proper job then what? I feel like there is a gap"},{"role":"Therapist","content":"It's understandable to feel this way - not knowing your internal motivation can lead to a lack of fulfillment in your work and personal life. But finding your purpose can take time, and the search might involve trial and error or multiple experiments until you find something that resonates with you.\n\nWhat interests or issues do you feel passionate about? What are some ways that you can integrate those interests or issues into your work or personal life in the future? It might take some brainstorming and exploration to answer these questions, but these are a good starting point to help find out what motivates and drives you."},{"role":"Me","content":"My friend asked me to work. Which made me to talk with you about the capacity problem.  "},{"role":"Therapist","content":"It sounds like capacity is an issue that's come up in the context of potentially taking on additional work with your friend. It can be difficult to determine how much work we are truly capable of undertaking, especially when trying to balance different commitments and priorities.\n\nCan you tell me more about your concerns around capacity? What specific roadblocks have come up that you might need to consider before committing to more work?"},{"role":"Me","content":"I don't know my mind is in a mess"},{"role":"Therapist","content":"It's okay to feel overwhelmed with these types of decisions. We all go through times where we feel our mind is a mess, and it can be difficult to untangle the knots in our thoughts.\n\nGiven that you are feeling overwhelmed, it might be helpful to take some time to self-reflect and get clear on what exactly is making you feel overwhelmed at the moment. This could involve journaling, meditating, or spending time outside in nature to clear your mind.\n\nAre there any specific methods of self-reflection or relaxation that you find helpful?"},{"role":"Me","content":"I feel not good right now"}]