Calm & Courage: 6-Day Program for Anxiety Relief

No. Talk2Tessa Flow Programs offer psychologist-designed self-help resources and mental health tools. While created by Tessa, MSc Psychologist (15+ years experience), these sessions are not a replacement for clinical therapy, medical diagnosis, or treatment. If you are in crisis or need urgent mental health support, please contact your GP or local emergency services immediately.

Research into Evidence-Based Digital Health shows that combining psychological frameworks like Acceptance & Commitment Therapy (ACT) and Self-Compassion training with interactive tools leads to higher engagement and better emotional regulation. Unlike a static self-help book or a journaling app, my AI Coaching Prompt Flows facilitate "Active Reflection."

By using my psychologist-designed scripts, you aren't just consuming information; you are actively rewiring your response to stress while learning to treat yourself with genuine kindness. This method, often referred to as Computerized ACT (iACT), is a powerful, low-barrier way to build resilience and self-compassion on your own terms. As an MSc Psychologist, I have bridged the gap between clinical theory and modern AI technology to make professional-grade emotional support accessible to everyone.

I have built my programs on ACT principles—a gold standard in modern psychology—to help you navigate various mental health challenges. Whether you are dealing with Anxiety, Burnout, Parenting stress, or Overthinking, the approach I use focuses on:

• Anxiety & Overthinking: Learning "Cognitive Defusion" to step back from racing thoughts and "what-if" loops, seeing them as stories rather than facts.
• Burnout & Low Mood: Reconnecting with your Core Values to rebuild energy and find meaning, even when things feel heavy or exhausting.
• Mindful Parenting: Staying grounded and patient during the chaos. I use Self-Compassion tools to help you lower parental guilt and respond with presence instead of reactivity.
• Sleep & Restlessness: Ending the nightly struggle with insomnia by practicing Acceptance and grounding techniques to quiet a busy mind.
• Assertiveness & Relationships: Building the Psychological Flexibility needed to set healthy boundaries and communicate with clarity.

Self-Compassion is the heartbeat of every Flow Program I design. It is not about 'just being nice' to yourself; it is a science-based practice of meeting your pain and setbacks with kindness instead of harsh judgment.

Drawing from the research of pioneers like Kristin Neff, I have woven specific self-compassion elements into the AI Prompt Flows. This ensures that the AI doesn't just offer logic, but guides you to speak to yourself with the warmth and understanding you would offer a dear friend. For many, this shift from 'self-criticism' to 'self-kindness' is the most transformative part of the experience, providing the safety needed to grow.

Unlike static therapy worksheets or PDF printables, these programs combine a professional digital workbook with interactive AI Coaching Prompt Flows.

Using principles from Acceptance & Commitment Therapy (ACT) and Self-Compassion, the AI acts as a 24/7 supportive guide that doesn't just ask questions, but responds to your specific reflections with warmth and clinical insight. This creates a much deeper, more personal experience than a traditional journal—it’s a safe space where you can process heavy emotions and learn to treat yourself with kindness, exactly when you need it most.

Yes. My programs are built to provide an immediate "pattern interrupt." When you are stuck in a mental loop, your brain is repeating the same story. By using my AI Coaching Prompt Flows, you are forced to engage with your thoughts in a new, interactive way.

Most users report a sense of mental spaciousness and relief within the first 15 minutes. This isn't because your problems have vanished, but because you have successfully "unhooked" from the emotional intensity of your thoughts. Whether you use a 1-Day Reset for a quick shift or start a 6-Day Program for deeper habit change, the goal is to move you from "stuck" to "steady" in a single session.

Yes. Every Talk2Tessa Flow Program is designed by an MSc Psychologist (15+ years experience) to ensure the guidance is soft, grounding, and non-judgmental. Unlike a standard, unguided AI chat, these professional prompt flows act as a structured path based on proven ACT (Acceptance & Commitment Therapy) and Self-Compassion frameworks.

The AI acts as a neutral, supportive mirror for your thoughts. You stay in full control of the pace: you can pause, skip, or stop the conversation at any time. It is a safe, private space to practice shadow work and emotional reflection without the fear of being judged.

No. Every AI Prompt Flow is optimized to work perfectly with the free versions of ChatGPT, Gemini, or Claude. You receive professional-grade AI coaching without any recurring monthly costs.

Not at all. I have designed these programs for simplicity and mental ease. There is no learning curve and no complex setup.

• One-Step Access: You simply copy the script from the PDF and paste it into the chat.
• No "Prompt Engineering" Required: I have already done the heavy lifting of "prompt engineering" for you.
• Intuitive Interaction: You just talk to the AI as if you were talking to me—authentically and in your own words.

This frictionless design makes it the perfect tool for moments when your brain feels foggy or overwhelmed and you don't have the energy for a complicated "self-help system."

Yes, absolutely. While my programs are designed for everyone seeking mental clarity, they are particularly supportive for neurodivergent minds. Because these AI Coaching Prompt Flows are private and available 24/7, they offer a safe, low-stimulation space to process emotions without the pressure of face-to-face interaction, social cues, or fixed appointments.

The combination of ACT and Self-Compassion is highly effective here. It focuses on psychological flexibility—learning to 'unhook' from overwhelming thoughts and sensory overload without the exhaustion of masking. Instead of trying to 'fix' how your brain works, this approach teaches you to meet your unique needs with genuine kindness and radical acceptance. Whether your mind is neurotypical or neurodivergent, these flows meet you exactly where you are, with zero judgment.

Yes—fully. The program is designed to be language-agnostic. Simply paste the AI Coaching Prompt Flow into your chosen chat tool, and the AI will automatically detect and respond in whichever language you use. This allows you to explore your inner world and engage in deep reflection in the language that feels most natural and comfortable to you, without losing any professional depth or warmth.

Yes. You get lifetime access to your digital download. Since the AI coaching adapts to your current situation, you can revisit the Prompt Flows and mindfulness exercises as often as you need. It is a reusable self-care toolkit for your mental wellness journey.

Your messages stay within the AI tool you choose (ChatGPT, Gemini, Claude, etc.) and are not shared with Talk2Tessa. I don’t see or receive anything you write.

AI tools may use conversations to improve their systems unless you switch off data sharing in your account settings — so only share what feels comfortable and avoid personal identifying details.

You are always in control of what you write, and you can pause or stop anytime.