Reframe a sticky negative thought into a balanced note

Help me reframe a sticky negative thought.

The thought: [write it]
Situation: [when it shows up]
Evidence for/against I can see: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A balanced alternative I might believe a little.
2. A kinder action for the next hour.
3. Explicit: not therapy; persistent low mood/anxiety → GP/NHS.
4. If the thought is about harming myself, tell me to call 999 now if in immediate danger, or Samaritans on 116 123 / NHS 111 — do not continue with reframing until I'm safe.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.