Providing empathetic support
I need to respond thoughtfully to the user's message in Chinese that hints at regret. It seems they might be seeking emotional support. I should provide a supportive response while suggesting options like reframing their thoughts and actionable steps, such as practicing self-compassion or drafting a letter.
It's essential to keep things concise and friendly, maybe even offering a brief breathing exercise. I should avoid over-verbosity and moralizing while giving choices for their next steps, like journaling prompts.Crafting a supportive response
I want to create an empathetic message that acknowledges the user's feelings and normalizes the negativity bias of memory. I should explain the difference between guilt and shame, then outline proactive steps for them, like naming what happened, making amends with an apology template, creating an if-then learning plan, and practicing self-compassion.
I'll also include a quick box breathing exercise and offer to help them write a message or plan, all while ensuring the response is succinct in simplified Chinese. It's important not to give medical advice, so I'll suggest reaching out to a trusted friend instead.
听起来这段经历让你很难受。人脑对负面记忆本就“粘”，所以忘不掉不代表你没成长，只是这件事对你很重要。
可以试试这几步，把痛感变成力量：
- 给它命名：写下发生了什么、最在意的价值是什么、现在能掌控的是什么。
- 弥补与修复：如果合适，发一段真诚的道歉/说明，聚焦责任、影响、补救与以后怎么做。需要我可以帮你润色。
- 学习与预案：提炼1–2条教训，写出“If X then I will Y”的具体预案，给未来的自己用。
- 自我宽待：对自己说“我做错了，但我仍然值得被善待。我在学习。”内心语气要像对待挚友那样。
- 和念头拉开距离：对自己说“我在经历‘忘不了的念头’”，而不是“我就是那个错误”。
- 仪式化结束：写完一封信（给当时的自己/当事人），读一遍后把纸折好收起或撕掉，给这件事一个边界。
两分钟重置（当情绪上来时）：
- 4-4-6呼吸：吸气4拍，停4拍，呼气6拍，做5轮；再把注意力放到脚底与椅背的触感。
如果你愿意，告诉我：
- 这是关于关系、工作，还是其他？
- 你是否考虑过道歉或说明？我可以按你的口吻给你一份简短消息模板。
- 你最想避免它再发生的一个场景是什么？我帮你一起写预案。