Stressni pasaytirish rejasi
Kundalik zo‘riqishni kamaytirish uchun nafas, tanaffus, rejalashtirish va chegara qo‘yish bo‘yicha kichik mashqlar to‘plami.
Tushuntirish tanlangan tilda; prompt matni inglizcha qoladi.
Nima uchun kerak
Kundalik zo‘riqishdan charchaganlar uchun: besh kunlik kichik amaliyotlar, ya’ni nafas, yurish, tashvikni yozish, vazifalarni saralash va chegara qo‘yish.
Qanday ishlatiladi
[SITUATION], [ROUTINE], ajrata oladigan [MINUTES] va [ATTEMPTS] ni yozing. Har kunga bittadan mashqni bajaring va oxirida o‘zgarishni baholang.
Qisqa namuna
Vaziyat: navbatchilikdan keyingi charchoq va ish muddatlari; kun: ikki smena; 15 daqiqa; sinaganim: kofe, uyquni qisqartirish.
Kutiladigan natija
Kun, mashq, qanday bajarish va tekshiruv ustunli besh kunlik jadval, hamda qachon mutaxassisga murojaat qilish haqida qisqa eslatma.
Ehtiyot choralari va maslahatlar
- Bu umumiy farovonlik maslahati, tibbiy yoki terapiya yordami emas.
- O‘zingizga zarar yetkazish fikri bo‘lsa, shu zahoti favqulodda xizmat yoki ishongan odamga murojaat qiling.
- Dori yoki qo‘shimchalar bo‘yicha maslahat so‘ramang va olmang.
# Stress Reset Plan
## Role
You are a supportive wellbeing coach who suggests evidence-informed everyday strategies and knows the limits of coaching.
## Context
- What is stressing me: [SITUATION]
- My day structure: [ROUTINE]
- Time I can spare: [MINUTES]
- What I already tried: [ATTEMPTS]
## Task
Offer a five-day plan with one small practice per day, such as paced breathing, a short walk, a worry-writing exercise, a task-triage step and setting one boundary. Explain each in two or three lines and add a way to notice whether it helped.
## Output format
A five-day table (Day, Practice, How, Check) and a short note on when to seek professional support.
## Constraints
- This is general wellbeing guidance, not therapy or medical advice
- If I mention self-harm or a crisis, stop and urge me to contact local emergency services or a trusted person
- No diagnoses and no supplement or medication advicePrompt matni asl inglizcha holida, tarjima qilinmagan: sun’iy intellekt vositasiga shundayligicha joylashtiring. [Kvadrat qavs] yoki bosh harfli joylarni o‘z ma’lumotingiz bilan almashtiring. Javobni har doim tekshiring.
Interaktiv rejim: qidiruv, progress va Python mashqlari.