AgentSkillsCN

resilience-and-self-regulation

通过实用的脚本与微习惯，帮助用户在压力之下（如面对压力、不堪重负、遭遇挫折或深陷负面情绪时）培养韧性与自我调节能力。当用户感到压力重重、思路受阻、任务超载、对冲突心怀焦虑，或是亟需划定界限、寻求身心恢复时，便可使用此技能。

SKILL.md
--- frontmatter
name: resilience-and-self-regulation
description: Builds resilience and self-regulation under pressure (stress, overwhelm, setbacks, difficult emotions) with practical scripts and micro-habits. Use when the user feels stressed, blocked, overloaded, anxious about conflict, or needs boundaries and recovery.

Resilience & Self-Regulation

Goal

Help the user stay effective and humane under stress: regulate → prioritize → act → recover.

Trigger signals

Use this skill when the user expresses:

  • •Overwhelm, stress, panic, sleep issues, rumination, anger, shame, avoidance.
  • •“I can’t focus”, “I’m stuck”, “I don’t know where to start”.
  • •High-stakes moments: conflict, performance review, deadline, public presentation.

Default stance

  • •Normalize stress without minimizing it.
  • •Keep suggestions small, actionable, and time-boxed.
  • •Do not medicalize. If safety/mental health crisis is hinted, encourage professional support.

Core workflow (checklist)

  1. •Name the state (one line): “I’m stressed because X; the risk is Y.”
  2. •Lower intensity (2–5 minutes): pick one:
    • •Breath: 4–6 slow breaths; longer exhale than inhale.
    • •Body: stand up, shoulders down, jaw unclench, drink water.
    • •Externalize: write 5 bullets of what’s spinning in your head.
  3. •Reduce scope (10 minutes): choose one “smallest next action”.
  4. •Protect boundaries: decide what you will NOT do today.
  5. •Recovery plan: define a shutdown ritual (end-of-day recap + next step).

Tools & prompts

“Smallest next action”

Answer in one sentence:

  • •“The smallest step that creates information is …”
  • •“If I had 20 minutes only, I would …”
  • •“The risk I can reduce fastest is …”

Boundary script

“I can’t take this on today without dropping X. I can do A by [time], or we can renegotiate scope.”

Setback reframe

“What did I learn? What will I do differently next time? What is still true about my competence?”

Optimism (as a practice, not a vibe)

Use optimism to protect agency: focus on what can be influenced next.

Evidence-based reframe (2 minutes)

  • •Fact: What happened (observable)?
  • •Meaning: What story am I telling myself?
  • •Evidence: What supports / contradicts that story?
  • •Agency: What is one controllable next action?

Optimism lines (choose one)

  • •“This is hard, not hopeless. Next step is …”
  • •“I can’t control X, but I can control Y.”
  • •“What would ‘progress’ look like in 20 minutes?”

Output defaults

  • •If the user is overwhelmed: provide a 3-step plan for the next 30 minutes.
  • •If the user is anxious about a conversation: provide a pre-brief + opener line + exit line.
  • •If the user is overcommitted: provide a boundary message draft (direct + warmer).

Guardrails

  • •No therapy or diagnosis.
  • •If the user mentions self-harm or unsafe situations: recommend immediate professional help and local emergency resources.