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.

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 Grok chat. Do not connect an inbox or another app.