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,,<div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Greetings, Human!
My name is FRANK. It stands for... Uh... //<<print either ("Friendly", "Fabulous", "Fantastic", "Familiar")>> <<print either ("Robotic", "Rambunctious", "Receptive")>> <<print either ("Assistant", "Ally", "Amigo", "Acquaintance")>> aNd <<print either ("Karegiver", "Kounselor", "Komrade", "Kompanion")>>//?
You know what, I'm not actually sure what it stands for. Anyway, that's not important! How are you feeling today?<</type>>
<<nobr>>
<<timed 12s t8n>><span class="player">[[I'm doing okay.|Intro - OK]]</span><</timed>>
<<timed 12.5s t8n>><span class="player">[[I'm not feeling so great.|Intro - Not OK]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>Hey, thanks for asking about me! What is it you want to know?<</type>></span>
<<timed 4s t8n>><span id="q1"><<link "What is FrankBot?">><<replace "#answer">><<include "What Is Frankbot?">><</replace>><<remove "#q1">><</link>></span>
<<next 0.5s>><span id="q2"><<link "Who is Ori Jay?">><<replace "#answer">><<include "Who Is Ori Jay?">><</replace>><<remove "#q2">><</link>></span>
<<next>><span id="q3"><<link "How can I support FrankBot?">><<replace "#answer">><<include "Supporting FrankBot">><</replace>><<remove "#q3">><</link>></span>
<<next>><span class="player"><<back "Take me back to the game!">></span><</timed>>
</div><div id="footer"><<if passage() isnot "Intro - Meet FRANK">><<back>> | [[Restart|Intro - Meet FRANK][state.restart()]] | <</if>>[[About FrankBot]] | [[Browse Exercises]] | [[List of Resources|Crisis Resource - Footer]] </div><<set $mood to "ok">><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-joy.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>I'm glad to hear that, human friend! What can I help you with today?
<</type>>
<<nobr>>
<<timed 4.5s t8n>><span class="player">[[I'd like to get resources for a friend who needs help.|Crisis Resource 1 - OK]]</span><</timed>>
<<timed 5s t8n>><span class="player">[[I'd like to learn to manage anxiety.|Anxiety Exercises 1]]</span><</timed>>
<<timed 5.5s t8n>><span class="player">[[I'm interested in overcoming fear.|Fear Exercises 1]]</span><</timed>>
<<timed 6s t8n>><span class="player">[[I want to learn how to cool off when I'm angry.|Anger Exercises 1]]</span><</timed>>
<<timed 6.5s t8n>><span class="player">[[I want to know how to address depression.|Depression Exercises 1]]</span><</timed>>
<<timed 7s t8n>><span class="player">[[How can I ground myself when I'm feeling numb?|Dissociation Exercises 1]]</span><</timed>>
<</nobr>></div><<set $mood to "notok">><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-worry.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>I'm so sorry to hear that, human friend! Could you tell me more about how you're feeling?
<</type>>
<<nobr>>
<<timed 6s t8n>><span class="player">[[I’m not doing okay. I feel like I need help right now.|Crisis Resource 1 - Not OK]]</span><</timed>>
<<timed 6.5s t8n>><span class="player">[[I’m feeling really worried right now.|Anxiety Exercises 1]]</span><</timed>>
<<timed 7s t8n>><span class="player">[[Honestly, I’m feeling kind of scared.|Fear Exercises 1]]</span><</timed>>
<<timed 7.5s t8n>><span class="player">[[Ugh!! I’m feeling pretty angry! |Anger Exercises 1]]</span><</timed>>
<<timed 8s t8n>><span class="player">[[Right now, I’m just feeling really sad.|Depression Exercises 1]]</span><</timed>>
<<timed 8.5s t8n>><span class="player">[[Actually, I’m not sure how I feel right now.|Dissociation Exercises 1]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>I'm sorry that someone you know is struggling, but you're a great friend for reaching out! I'm happy to help you find the information you need, human friend!<</type>>
<<timed 9.5s>><<link "Thanks, FRANK.">><<replace "#answer">>
<<type 50ms start 1s class "frank">>What kind of resources would be helpful for you right now?<</type>>
<<timed 5s t8n>><span class="player">[[I need domestic violence resources.|Resources - Domestic Violence]]</span>
<<next 0.5s>><span class="player">[[I need numbers for suicide hotlines.|Resources - Suicide Hotlines - OK]]</span>
<<next>><span class="player">[[I need LGBTQ-affirming resources.|Resources - LGBTQ]]</span>
<<next>><span class="player">[[I want to read more about mental health.|Resources - Reading]]</span>
<<next>><span class="player">[[I want to learn how to find a therapist.|Resources - Therapy 1]]</span>
<<next>><span class="player">[[I'd like to browse your list of mindfulness exercises.|Browse Exercises]]</span><</timed>><</replace>><</link>><</timed>></span>
</div><<set $issue to "anxiety">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><<type 50ms start 1s class "frank">>When you can't stop worrying about life, that's usually a sign of anxiety! Anxiety is tricky, because often it's not rooted in reality, but sometimes, your body is trying to send you signals that something is wrong.
That's why it's so important to take some time to try to get some perspective and look at your situation objectively. I have a few exercises for that - which do you want to try?<</type>>
<<nobr>>
<<timed 21.5s t8n>><span class="player">[[How can I check if my feelings are accurate?|Exercise 6 - Reality Check]]</span>
<<next 0.5s>><span class="player">[[I want to try using affirmations.|Exercise 7 - Affirmations]]</span>
<<next>><span class="player">[[Tell me how practicing gratitude can help.|Exercise 8 - Gratitude]]</span>
<<next>><span class="player">[[Is there a meditation for this?|Exercise 12 - Loving Kindness]]</span>
<<next>><span class="player">[[How can I use writing to work through this feeling?|Exercise 19 - Journaling]]</span>
<<next>><span class="player">[[How can art help me process my emotions?|Exercise 17 - Art Therapy]]</span><</timed>>
<</nobr>></div><<set $issue to "fear">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<<if $mood is "notok">>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>I'm really sorry you're feeling this way. Can you tell me a little more about what you're feeling right now? Why are you feeling scared?<</type>>
<<timed 8s t8n>><span class="player">[[I think I might be in danger right now|Fear - Need Support]]</span>
<<next 0.5s>><span class="player">[[I keep worrying about what might happen.|Anxiety Exercises 1]]</span>
<<next>><span class="player">[[Something is reminding me of a bad experience in the past.|Trauma Exercises 1]]</span><</timed>>
</span></div>
<<else>>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>Fear is an interesting emotion. It can mean a lot of different things depending on the situation!<</type>>
<<timed 6s t8n>><<link "What do you mean?">><<replace "#answer">><<include "Fear 2">><</replace>><</link>><</timed>>
</span></div><</if>><<set $issue to "anger">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>Have you ever really thought about anger? So many people will tell you it's a negative emotion. That it's wrong or bad to feel it. But that's not exactly true.<</type>>
<<timed 9s t8n>><<link "What do you mean?">><<replace "#answer">><<include "Anger 2">><</replace>><</link>><</timed>>
</span></div><<set $issue to "depression">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<<if $mood is "notok">>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>I'm really sorry you're feeling this way. Can you tell me a little more about what you're feeling right now?<</type>>
<<timed 6s t8n>><span class="player">[[I don't feel okay and I think I might hurt myself.|Resources - Suicide Hotlines - Not OK]]</span>
<<next 0.5s>><<link "I'm sad, but not in danger.">><<replace "#answer">><<include "Depression Links">><</replace>><</link>><</timed>>
</span></div>
<<else>>
<div id="speech"><<include "Depression Links">></div>
<</if>><<set $issue to "dissociation">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><span id="answer"><<type 50ms start 1s class "frank">>It's not always easy to know exactly what you're feeling all the time. And that's okay!<</type>>
<<timed 6s t8n>><<link "But why does it happen?">><<replace "#answer">><<include "Dissociation 2">><</replace>><</link>><</timed>>
</span></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><span class="frank">Grounding Exercises</span>
<span class="playertxt">[[5 Senses|Exercise 1 - 5 Senses]]
[[Deep Breathing|Exercise 2 - Deep Breathing]]
[[Guided Meditation|Exercise 3 - Guided Meditation]]
[[Progressive Muscle Relaxation|Exercise 4 - Progessive Muscle Relaxation]]
[[Movement|Exercise 11 - Movement]]
</span>
<span class="frank">Perspective Exercises</span>
<span class="playertxt">[[Reality Check|Exercise 6 - Reality Check]]
[[Affirmations|Exercise 7 - Affirmations]]
[[Gratitude|Exercise 8 - Gratitude]]
[[Identifying Emotions|Exercise 5 - Identifying Emotions]]
[[Loving Kindness Meditation|Exercise 12 - Loving Kindness]]
[[Letter Writing|Exercise 13 - Letter Writing]]
</span>
<span class="frank">Calming Exercises</span>
<span class="playertxt">[[Deep Breathing|Exercise 2 - Deep Breathing]]
[[Progressive Muscle Relaxation|Exercise 4 - Progessive Muscle Relaxation]]
[[Relaxing Music|Exercise 9 - Relaxing Music]]
[[Self-Soothing|Exercise 10 - Self-Soothing]]
[[Movement|Exercise 11 - Movement]]
[[Self-Care Activities|Exercise 14 - Self-Care Suggestions]]
</span>
<span class="frank">Trauma Exercises</span>
<span class="playertxt">[[Safety Planning|Exercise 15 - Safety Planning]]
[[Identifying Triggers|Exercise 16 - Identifying Triggers]]
[[Art Therapy|Exercise 17 - Art Therapy]]
[[Boundary Setting|Exercise 18 - Boundary Setting]]
[[Journaling|Exercise 19 - Journaling]]
</span>
</div><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><<type 50ms start 1s class "frank">>Domestic violence is a tricky issue, and it affects way more people than most of us realize!
I know it might feel overwhelming right now, but there are a lot of other humans who understand what it's like.
Which page would you like visit for help?
<</type>>
<<nobr>>
<<timed 13s t8n>><span class="player">[[National Domestic Violence Hotline|https://www.thehotline.org/]]</span>
<<next 0.5s>><span class="player">[[Build A Safety Plan|Exercise 15 - Safety Planning]]</span>
<<next>><span class="player">[[The Rape, Abuse & Incest National Network|https://www.rainn.org/]]</span>
<<next>><span class="player">[[Childhelp National Child Abuse Hotline|https://www.childhelp.org/]]</span>
<<next>><span class="player">[[A National List of State Resources|https://www.womenshealth.gov/relationships-and-safety/get-help/state-resources]]</span>
<<next>><span class="player">[[LGBTQ Domestic Abuse Hotline|https://www.tnlr.org/en/24-hour-hotline/]]</span><</timed>><</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>I'm sorry that your friend is having such a hard time. It's great that you're reaching out and looking for resources to help them!
Here are a few hotlines set up for just this situation. I really hope you can find one that's helpful for you!<</type>>
<<nobr>>
<<timed 14s t8n>><span class="player">[[National Suicide Prevention Lifeline|https://suicidepreventionlifeline.org/]]</span>
<<next 0.5s>><span class="player">[[Lines For Life|https://www.linesforlife.org/]]</span>
<<next>><span class="player">[[Veterans Crisis Line|https://www.veteranscrisisline.net/]]</span>
<<next>><span class="player">[[TransLifeline|https://translifeline.org/]]</span>
<<next>><span class="player">[[The Trevor Project (LGBT Ages 13-24)|https://www.thetrevorproject.org/]]</span><</timed>>
<</nobr>></div><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><<type 50ms start 1s class "frank">>There are so many LGBTQ humans that I know and love!
I know it can be hard to find good resources. Not everyone understands what you're dealing with every day. But they //ARE// out there!
Which page would you like visit for help?
<</type>>
<<nobr>>
<<timed 12s t8n>><span class="player">[[TransLifeline|https://translifeline.org/]]</span>
<<next 0.5s>><span class="player">[[The Trevor Project (Ages 13-24)|https://www.thetrevorproject.org/]]</span>
<<next>><span class="player">[[The National Transgender Law Center|https://transequality.org/]]</span>
<<next>><span class="player">[[Lesbian, Gay, Bisexual and Transgender National Hotline (All Ages)|https://www.glbthotline.org/hotline.html]]</span>
<<next>><span class="player">[[LGBTQ Domestic Abuse Hotline|https://www.tnlr.org/en/24-hour-hotline/]]</span><</timed>>
<</nobr>>
</div><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><<type 50ms start 1s class "frank">>It's always great to learn more about what's going on with your body and mind.
When you understand why it works the way it does, you can make better choices and tell others what you really need.
What would you like to learn about today?
<</type>>
<<nobr>>
<<timed 12.5s t8n>><span class="player">[[I want to learn how to manage my emotions better.|https://positivepsychology.com/dbt-dialectical-behavior-therapy/]]</span>
<<next 0.5s>><span class="player">[[I want to learn about healing from trauma.|https://www.complextrauma.org/resources/recommended-books/]]</span>
<<next>><span class="player">[[I want to learn about coping with depression.|https://www.choosingtherapy.com/books-on-depression/]]</span>
<<next>><span class="player">[[I want to learn how to deal with anger productively.|https://bookriot.com/best-anger-management-books/]]</span>
<<next>><span class="player">[[I want to learn to cope with anxiety and fear.|https://www.healthline.com/health/anxiety/best-anxiety-books]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<span id="answer"><<type 50ms start 1s class "frank">>Finding a good therapist can feel really overwhelming. There are so many different types of therapy out there, and it can be hard to find the right fit.<</type>>
<<timed 8.5s t8n>><<link "You're telling me!">><<replace "#answer">><<include "Resources - Therapy 2">><</replace>><</link>><</timed>>
</span></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-worry.png"]]</div>
<div id="speech"><span id="answer"><<type 50ms start 1s class "frank">>I'm sorry you're having a hard time, but I'm so proud of you for reaching out! I'm happy to help you find the information you need, human friend!<</type>>
<<timed 8.5s>><<link "Thanks, FRANK.">><<replace "#answer">>
<<type 50ms start 1s class "frank">>What kind of resources would be helpful for you right now?<</type>>
<<timed 5s t8n>><span class="player">[[I need domestic violence resources.|Resources - Domestic Violence]]</span>
<<next 0.5s>><span class="player">[[I need numbers for suicide hotlines.|Resources - Suicide Hotlines - Not OK]]</span>
<<next>><span class="player">[[I need LGBTQ-affirming resources.|Resources - LGBTQ]]</span>
<<next>><span class="player">[[I want to read more about mental health.|Resources - Reading]]</span>
<<next>><span class="player">[[I want to learn how to find a therapist.|Resources - Therapy 1]]</span>
<<next>><span class="player">[[I'd like to browse your list of mindfulness exercises.|Browse Exercises]]</span><</timed>><</replace>><</link>><</timed>></span></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<span class="frank">Domestic Violence Resources</span>
<span class="playertxt">[[National Domestic Violence Hotline|https://www.thehotline.org/]]
[[Build An Interactive Safety Plan|https://www.thehotline.org/plan-for-safety/create-a-safety-plan/]]
[[The Rape, Abuse & Incest National Network|https://www.rainn.org/]]
[[Childhelp National Child Abuse Hotline|https://www.childhelp.org/]]
[[A National List of State Resources|https://www.womenshealth.gov/relationships-and-safety/get-help/state-resources]]
[[LGBTQ Domestic Abuse Hotline|https://www.tnlr.org/en/24-hour-hotline/]]
</span>
<span class="frank">Suicide Hotlines</span>
<span class="playertxt">[[National Suicide Prevention Lifeline|https://suicidepreventionlifeline.org/]]
[[Lines For Life|https://www.linesforlife.org/]]
[[Veterans Crisis Line|https://www.veteranscrisisline.net/]]
[[TransLifeline|https://translifeline.org/]]
[[The Trevor Project (LGBT Ages 13-24)|https://www.thetrevorproject.org/]]
</span>
<span class="frank">LGBTQ-affirming Hotlines</span>
<span class="playertxt">[[The Trevor Project (Ages 13-24)|https://www.thetrevorproject.org/]]
[[The National Transgender Law Center|https://transequality.org/]]
[[Lesbian, Gay, Bisexual and Transgender National Hotline (All Ages)|https://www.glbthotline.org/hotline.html]]
[[LGBTQ Domestic Abuse Hotline|https://www.tnlr.org/en/24-hour-hotline/]]
</span>
<span class="frank">Recommended Reading Lists</span>
<span class="playertxt">[[Managing Emotions through DBT|https://positivepsychology.com/dbt-dialectical-behavior-therapy/]]
[[Healing from Trauma|https://www.complextrauma.org/resources/recommended-books/]]
[[Managing Depression|https://www.choosingtherapy.com/books-on-depression/]]
[[Anger Management|https://bookriot.com/best-anger-management-books/]]
[[Dealing with Anxiety and Fear|https://www.healthline.com/health/anxiety/best-anxiety-books]]
</span>
<span class="frank">Finding a Therapist</span>
<span class="playertxt">[[How to Find a Therapist|https://www.thecut.com/article/how-to-find-a-therapist.html]]
[[Types of Therapy|https://www.psychologytoday.com/us/types-of-therapy]]
[[Find a Psychiatrist in Your Area|https://www.psychologytoday.com/us/psychiatrists]]
[[Find Therapists in Your Area|https://www.psychologytoday.com/]]
[[Online Therapy|https://www.betterhelp.com/]]
[[Polyamory and Kink-Aware Therapists|https://www.kapprofessionals.org/]]
[[Sex-Work Friendly Therapists|https://pineapplesupport.org/]]
</span>
</div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-worry.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>I'm sorry that you're having such a hard time, friend. But there are people out there who care about you and will be available to talk to you any time of day.
Here are a few hotlines set up for just this situation. I really hope you can find one that's helpful for you!<</type>>
<<nobr>>
<<timed 15s t8n>><span class="player">[[National Suicide Prevention Lifeline|https://suicidepreventionlifeline.org/]]</span><</timed>>
<<timed 15.5s t8n>><span class="player">[[Lines For Life|https://www.linesforlife.org/]]</span><</timed>>
<<timed 16s t8n>><span class="player">[[Veterans Crisis Line|https://www.veteranscrisisline.net/]]</span><</timed>>
<<timed 16.5s t8n>><span class="player">[[TransLifeline|https://translifeline.org/]]</span><</timed>>
<<timed 17s t8n>><span class="player">[[The Trevor Project (LGBT Ages 13-24)|https://www.thetrevorproject.org/]]</span><</timed>>
<</nobr>>
</div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Sometimes when you're overwhelmed, it can be helpful to use your senses to ground yourself in the present moment.
I'd like to show you an exercise you can use any time you start to feel anxious, afraid, depressed, angry, or numb.
Would you rather watch a video or read about it?<</type>>
<<nobr>>
<<timed 15s t8n>><<link "I'd like a video to guide me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/8lM8pgMgjEs" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 15.5s t8n>><span class="player">[[I'd rather read an article, then try it.|https://www.therapistaid.com/therapy-article/grounding-techniques-article]]</span><</timed>><</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>If there's one thing I've learned, it's that humans have pretty strong emotions! Emotions aren't a bad thing. But it's hard to make good decisions when you're overwhelmed.
This breathing exercise will help you center yourself, so that you can figure out where your feelings are coming from, and decide what to do about them. How would you like to try this exercise?<</type>>
<<nobr>>
<<timed 20s t8n>><<link "Show me a video to guide me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/sJ04nsiz_M0" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 20.5s t8n>><span class="player">[[I'd like to read about it and try it on my own.|https://www.sclhealth.org/blog/2019/08/try-these-simple-breathing-exercises-to-calm-yourself-down/]]</span>
<<next 0.5s>><span class="player">[[I'd like to learn about the research behind deep breathing.|https://www.forbes.com/sites/daviddisalvo/2017/11/29/how-breathing-calms-your-brain-and-other-science-based-benefits-of-controlled-breathing/]]</span>
<</timed>><</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>So often, people say that meditation is about sitting down and just "clearing your mind." But for a lot of humans, it isn't that easy!
If you've never meditated before, it can be tricky to get started. There are lots of resources out there for beginners - what do you want to try?<</type>>
<<nobr>>
<<timed 15s t8n>><<link "I'd like a video to guide me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/U9YKY7fdwyg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 15.5s t8n>><span class="player">[[I want to read an article with some tips.|https://www.insider.com/how-to-meditate#meditation-for-beginners]]</span>
<<next 0.5s>><span class="player">[[I have trouble sitting still - are there other ways I can meditate?|Exercise 11 - Movement]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Do you hold stress in your back, neck, or somewhere else in your body? Progressive muscle relaxation can help! It's a quick and easy way to work out tension and relax. How would you like to try it?<</type>>
<<nobr>>
<<timed 11.5s t8n>><<link "I want a video to walk me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/86HUcX8ZtAk" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 12s t8n>><span class="player">[[I'd like to read a how-to article.|https://www.uofmhealth.org/health-library/uz2225]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><span id="answer"><<type 50ms start 1s class "frank">>Sometimes, figuring out what we're feeling is hard! Almost everyone deals with it now and then. Some humans have a hard time ever naming what they're feeling - a trait called "alexithymia."<</type>>
<<timed 10.5s t8n>><<link "Wow, what causes that?">><<replace "#answer">><<type 50ms start 1s class "frank">>It can happen if you struggle with anxiety, depression, PTSD, and other mental health issues. Fortunately, there are a lot of resources out there that can help.
Which one would you like to try?<</type>>
<<nobr>>
<<timed 10.5s t8n>><<link "I want to watch a video about identifying emotions.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/J2CFRZmVfgw" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 11s t8n>><span class="player">[[I'd like to read a how-to article for suggestions.|https://www.verywellmind.com/identifying-your-emotions-when-depressed-5094401]]</span>
<<next 0.5s>><span class="player">[[I want to try filling out a worksheet.|https://screening.mhanational.org/content/how-identify-feelings-so-you-can-deal-them/]]</span>
<<next>><span class="player">[[Is there an app that can help me get better at this?|http://atlasofemotions.org/#introduction/]]</span>
<</timed>><</nobr>>
<</replace>><</link>><</timed>></span></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>When you're feeling strong emotions, it can be hard to tell if you're seeing the situation clearly.
Cognitive Behavioral Therapy (or ''CBT'') offers some tools to give yourself a quick "reality check" when you're not sure you can trust your read of a situation. What would you like to try today?<</type>>
<<nobr>>
<<timed 16s t8n>><span class="player"><<link "I want to watch a video about testing my assumptions.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/9Qzc-rTSEoI" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 16.5s t8n>><span class="player">[[I want to read about reality testing.|https://welldoing.org/article/reality-testing-learning-think-before-react]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>You've probably heard about affirmations before - repeating positive statements to yourself to help shift your mindset.
But to be really helpful, they have to be personalized to your specific fears, worries, or insecurities. Luckily, there are resources that can help!
What do you want to learn about today?<</type>>
<<nobr>>
<<timed 17s t8n>><<link "Show me a video about how to write affirmations.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/TeCmHNULJrA" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 17.5s t8n>><span class="player">[[I want to read about writing effective affirmations.|https://livingwild.arizona.edu/news/2021/02/start-your-day-affirmation-it%E2%80%99s-backed-science]]</span>
<<next 0.5s>><span class="player">[[Positive affirmations feel fake to me, what can I do instead?|https://www.huffpost.com/entry/why-positive-affirmations-dont-work_b_8808976]]</span>
<<next>><span class="player">[[Can you give me some example affirmations?|Exercise 7 - Random Affirmation]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><span id="answer"><<type 50ms start 1s class "frank">>Sometimes human beings take the good things in life for granted. That's okay! It doesn't mean you're a bad person or anything!
But if you're feeling anxious or depressed, it can be easy to get stuck in a rut where all you can think about is the things that are going wrong.<</type>>
<<timed 15.5s t8n>><<link "What can I do when that happens?">><<replace "#answer">><<type 50ms start 2s class "frank">>Taking a few minutes to think about the people and things in your life that you're grateful for can really help! Sometimes it's hard to think of anything, and that's okay. Would you like some suggestions to help you get started?<</type>>
<<nobr>>
<<timed 13.5s t8n>><<link "Show me a video to guide me through this exercise.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/iqUN9BJdF50" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 14s t8n>><span class="player">[[I want to read a how-to on gratitude journaling.|https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal]]</span>
<<next 0.5s>><span class="player">[[I'd like a worksheet I can fill out.|https://www.therapistaid.com/therapy-worksheet/gratitude-journal]]</span><</timed>>
<<timed 15s t8n>><span class="player"><<link "I don't know. Can I watch a video explaining why this works?">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/lDmpyKa_5bA" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 15.5s t8n>><span class="player">[[I'd like to read up on some studies about this.|https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain]]</span><</timed>>
<</nobr>><</replace>><</link>><</timed>></span></div>
<div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Psst. Want to know a quick, easy way to relax? Put on some headphones and listen to soothing music!
I know, it sounds too simple to be true, but it really works. What's your favorite way to listen to music online?<</type>>
<<nobr>>
<<timed 12.5s t8n>><span class="player"><<link "I'd like to listen on YouTube.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/videoseries?list=PLzNRxt8M4mjN84fw7BId_GgCw1fC34WXu" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 13s t8n>><span class="player">[[I'd like to listen on Spotify.|https://open.spotify.com/playlist/4AyG5SW1hu3toT9kd9PSXR?si=cf0308f1e5f04505]]</span><</timed>>
<</nobr>><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Sometimes when you're not feeling great, what you really need is to spend some time being extra kind to yourself.
This is called self-soothing! It's a really important habit, but one that so many humans forget to practice.
How can I help you be kinder to yourself today?<</type>>
<<nobr>>
<<timed 15s t8n>><span class="player"><<link "I want to watch a video explaining self-soothing.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/3H9NL_iN4F0" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 15.5s t8n>><span class="player">[[I want to read an article about self-soothing.|https://www.blurtitout.org/2019/01/03/self-soothing-means-9-ways/]]</span>
<<next 0.5s>><span class="player">[[I'd like to get a random self-care suggestion.|Exercise 14 - Self-Care Suggestions]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>When people talk about mindfulness, they usually think it just means sitting in one place doing nothing.
The truth is, there are a lot of ways to practice it while moving your body! Which exercises do you want to try?<</type>>
<<nobr>>
<<timed 12s t8n>><span class="player"><<link "I want to watch a guided yoga routine.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/WtGE0Uz9zSE" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 12.5s t8n>><span class="player"><<link "I want to watch an exercise I can do from my chair.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/c3pFJuGuqIs" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 13s t8n>><span class="player"><<link "I want to watch a guided meditation that lets me move around.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/4MLCf9b_OdQ" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 13.5s t8n>><span class="player"><<link "I want to watch a guided meditation I can do while dancing.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/KRyks99Y9Qc" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 14s t8n>><span class="player">[[I want to read about rhythmic movement.|https://www.acesconnection.com/blog/calming-your-anxious-mind-through-rhythmic-movement]]</span>
<<next 0.5s>><span class="player">[[I want to read about some relaxing stretches.|https://www.huffpost.com/entry/stretching-relieve-stress-anxiety_l_5ea19b05c5b699978a347cca]]</span>
<<next>><span class="player">[[I want to read about yoga to manage stress.|https://greatist.com/health/yoga-for-anxiety]]</span>
<<next>><span class="player">[[I want to read how excercise helps manage anxiety.|https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<<if $issue is "anger">>
<div id="speech"><<type 50ms start 1s class "frank">>Sometimes it's really hard to see another person's point of view. You might be angry or hurt, even though they didn't mean to upset you.
There's a certain kind of meditation that focuses on developing "loving kindness" that can help build compassion in those moments. How would you like to explore it?<</type>>
<<nobr>>
<<timed 16s t8n>><span class="player"><<link "I want to watch a video that guides me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/sz7cpV7ERsM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 16.5s t8n>><span class="player">[[I'd rather read about it and try it myself.|https://ggia.berkeley.edu/practice/loving_kindness_meditation]]</span><</timed>>
<</nobr>></div><</if>>
<<if $issue is ("depression", "anxiety")>>
<div id="speech"><<type 50ms start 1s class "frank">>Sometimes it's really hard to be kind to yourself. You blame yourself for everything, even when you wouldn't say those things to someone else.
There's a certain kind of meditation that focuses on developing "loving kindness" that can help build compassion in those moments. How would you like to explore it?<</type>>
<<nobr>>
<<timed 16.5s t8n>><span class="player"><<link "I want to watch a video that guides me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/sz7cpV7ERsM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 17s t8n>><span class="player">[[I'd rather read about it and try it myself.|https://ggia.berkeley.edu/practice/loving_kindness_meditation]]</span><</timed>>
<</nobr>></div><</if>>
<<if $issue is not ("depression", "anger", "anxiety")>>
<div id="speech"><<type 50ms start 1s class "frank">>There's a certain kind of meditation that focuses on developing "loving kindness" toward yourself and other people - sometimes even people who really tick you off!
Having compassion for others is really important, because it can help you take daily irritations and setbacks less personally. How would you like to explore it?<</type>>
<<nobr>>
<<timed 18s t8n>><span class="player"><<link "I want to watch a video that guides me through it.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/sz7cpV7ERsM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 18.5s t8n>><span class="player">[[I'd rather read about it and try it myself.|https://ggia.berkeley.edu/practice/loving_kindness_meditation]]</span><</timed>>
<</nobr>></div><</if>><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>When someone has hurt you, it can be hard to move on.
Writing a letter that you never send can be a way to forgive someone, clarify your own boundaries, or find closure.
What do you want to know about this technique?<</type>>
<<nobr>>
<<timed 12s t8n>><span class="player"><<link "I want to watch a video about processing my feelings.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/NDJfX0vEQGY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 12.5s t8n>><span class="player"><<link "I want to watch a video about releasing anger.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/QlensOucEWY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 13s t8n>><span class="player">[[I want to read an article about different ways to use this.|https://www.achievementcenteredtherapy.com/the-3-unsent-letters-technique-an-easy-way-to-handle-difficult-topics-relationships/]]</span><</timed>>
<</nobr>></div>
<div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<<type 50ms start 1s class "frank">>Okay, self-care time. Ready? Here's something to try:
<<nobr>><<print either (
"Take a 10-minute break from whatever you're doing and go for a walk around the block.",
"Open the nearest window. Take a few minutes to breathe in the fresh air.",
"Have you had a glass of water recently? If not, go get something to drink. If you prefer, brew yourself a nice warm cup of tea.",
"Set some time aside today to take a long warm bath.",
"Aromatherapy, anyone? Burn a scented candle, plug in an oil diffuser, or even bake a fresh batch of cookies to fill your space with a comforting scent.",
"Do you have a favorite book, movie, TV show, or podcast? If you're having a hard time, it's okay to take a break and indulge in something that gives you joy.",
"Put in some headphones, close your eyes, sit back and listen to your favorite song.",
"Give yourself a gentle massage. Take a minute to rub your shoulders and neck and give special attention to any spots where you feel tightness or tension.",
"Do you like puzzles? Do a crossword, a word search, sudoku, or even spend a few minutes playing a matching game on your phone!",
"Take half an hour off and read a poem or short story.",
"Set aside a few minutes today to journal. You can write about anything you want - something that happened today, how you're feeling, or even something you're looking forward to! Be honest, because no one has to see this but you.",
"Watch a funny video on YouTube. I'm not sure laughter is always the best medicine, but it doesn't hurt!",
"Stand up and spend a few minutes stretching. Just because you're busy doesn't mean you shouldn't take care of your body!",
"Feeling run-down? Take a quick nap! If you don't have time for that, just give yourself five minutes to close your eyes and relax.",
"Put on the catchiest song you can think of and dance like no one's watching!",
"Feeling overwhelmed? Take a break. Set a timer for five minutes and step away from whatever you're working on.",
"Do you take any medications or vitamins? Have you taken them today? If not, step away and take care of that. I can wait.",
"Take the time to chat with a friend today. Whether you're a phone person or a texter, set aside a moment to ask someone you care about how they're doing.",
"Give your pet a hug. If you don't have a pet, that's okay - squeeze a pillow instead. It's okay if it feels silly!",
"Make a plan to go someplace new - whether that's researching your dream vacation or a trip to the dog park.",
"Look up a new recipe and cook for yourself. It doesn't have to be complicated - and don't feel bad if you don't have the time or ability to cook from scratch!",
"How are you nourishing yourself? Have you just been eating junk food all day? If so, take the time to make or order real food.",
"Is there a hobby you've always wanted to try, like knitting, baking, or painting? Look up a tutorial on YouTube and learn about it!")>><</nobr>><</type>>
<<timed 10s t8n>><span class="player">[[Can I see another suggestion?|Exercise 14 - Self-Care Suggestions]]</span><</timed>>
</div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>It can be really scary when someone in your life is threatening you. Leaving a situation where you're being abused is harder than most people realize!
That's why it's so important to create a safety plan first. How would you like to begin?<</type>>
<<nobr>>
<<timed 13s t8n>><<link "Watch a video on how safety plans work.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/Nr4oqqG4eq0" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>><</timed>>
<<timed 13.5s t8n>><span class="player">[[Use an interactive tool to build your plan.|https://www.thehotline.org/plan-for-safety/create-a-safety-plan/]]</span>
<<next 0.5s>><span class="player">[[Download a worksheet to fill out.|http://www.ncdsv.org/images/DV_Safety_Plan.pdf]]</span>
<</timed>><</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>When you've been through something traumatic, running into things that remind you of the event can be really hard! You might panic, get angry, or feel like you're reliving the event.
This is what's called a "trigger". The good news is, you're not alone. What do you want to know about triggers today?<</type>>
<<nobr>>
<<timed 16.5s t8n>><span class="player">[[I want to watch a video about PTSD triggers.|https://www.webmd.com/balance/stress-management/video/video-emotional-trauma-triggers]]</span>
<<next 0.5s>><span class="player">[[I want to read more about how triggers work.|https://www.webmd.com/mental-health/what-are-ptsd-triggers]]</span>
<<next>><span class="player">[[I want to learn how to identify my triggers.|https://www.verywellmind.com/ptsd-triggers-and-coping-strategies-2797557]]</span>
<<next>><span class="player">[[I want some strategies for dealing with my triggers.|https://www.helpguide.org/articles/ptsd-trauma/coping-with-emotional-and-psychological-trauma.htm]]</span><</timed>>
<</nobr>></div>
<div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<<if $mood is "notok">><div id="speech"><<type 50ms start 1s class "frank">>If you're afraid because there's something dangerous happening in your life, it's important that you get the support of other human beings.
As much as I want to keep you safe, it's hard for me to do that from your device! Can you tell me what you're afraid of right now?<</type>>
<<nobr>>
<<timed 15.5s t8n>><span class="player">[[I'm scared of someone in my life.|Resources - Domestic Violence]]</span>
<<next 0.5s>><span class="player">[[I'm scared that I might hurt myself.|Resources - Suicide Hotlines - Not OK]] </span>
<<next>><span class="player">[[I'm LGBTQ and scared I won't find affirming help.|Resources - LGBTQ]] </span>
<</timed>><</nobr>></div>
<<else>>
<div id="speech"><<type 50ms start 1s class "frank">>It's normal to be afraid when something is threatening you. One thing that can help is finding resources and making a plan in case it happens again.
What was your biggest concern the last time you were afraid?<</type>>
<<nobr>>
<<timed 11.5s t8n>><span class="player">[[I was scared of someone in my life.|Resources - Domestic Violence]]</span>
<<next 0.5s>><span class="player">[[I was scared that I might hurt myself.|Resources - Suicide Hotlines - Not OK]] </span>
<<next>><span class="player">[[I'm LGBTQ and was scared I wouldn't find affirming help.|Resources - LGBTQ]]</span><</timed>><</nobr>></div>
<</if>><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Did you know that harnessing your creativity can improve your mental health? It's true!
Research shows that even if you don't have any previous experience, making art can reduce stress and help you process your emotions in a healthy way.
Do you want a few ideas to help you get started?<</type>>
<<timed 15.5s t8n>><span class="player">[[Show me videos of art therapy exercises.|https://www.youtube.com/channel/UC19QXKwZTMxGQhd6mUW_lpA]]</span>
<<next 0.5s>><span class="player">[[I'd like to read a list of suggestions.|https://www.fellowshiphall.com/2018/11/100-art-therapy-exercises-to-make-your-mind-body-and-spirit-sing/]]</span>
<<next 0.5s>><span class="player">[[Can you show me some of this reasearch?|https://drexel.edu/now/archive/2016/June/Art_Hormone_Levels_Lower/]]</span><</timed>></div>
<div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Boundaries are so important! When someone in your life disregards your needs or hurts you, it feels bad. It can make you depressed, anxious, scared, or even angry!
Learning to set boundaries is the first step to protecting yourself. I have some info to share with you - how do you want to check it out?<</type>>
<<nobr>>
<<timed 16s t8n>><span class="player"><<link "I want to watch a video.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/tUOvY6Lfm1A" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 16.5s t8n>><span class="player">[[I want to read an article.|https://www.healthline.com/health/mental-health/set-boundaries]]</span><</timed>>
<</nobr>></div><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech"><<type 50ms start 1s class "frank">>Keeping a journal can be a great way to track your moods, process your feelings, and manage your mental health!
There are so many ways you can use journaling. How would you like to learn about it?<</type>>
<<nobr>>
<<timed 11s t8n>><span class="player"><<link "I want to watch a video.">>
<<popover 'invert' 'noclick'>>
<div class="videoWrapper">
<iframe width="560" height="315" src="https://www.youtube.com/embed/SqNlmaP5X5s" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<<button "I'm done, take me back!">><<dismisspopover>><</button>>
<</popover>><</link>></span><</timed>>
<<timed 11.5s t8n>><span class="player">[[I'd rather read an article.|https://screening.mhanational.org/content/how-keep-mental-health-journal/]]</span><</timed>>
<</nobr>></div><<type 50ms start 2s class "frank">>[[Orion “Ori Jay” Rodriguez|https://themxorijay.com]] (he/they) is a nonbinary transmasculine writer, artist, and activist.
During the isolation of the pandemic, he realized that the skills he'd learned in therapy could help lots of people who were struggling. That's where he got the idea to create me!
''Follow Ori Online:''
<a href="https://www.themxorijay.com"><i class="fab fa-wordpress"></i></a> <a href="https://twitter.com/mxorijay"><i class="fab fa-twitter"></i></a> <a href="https://www.instagram.com/mxorijay/"><i class="fab fa-instagram"></i></a> <a href="https://www.facebook.com/MxOriJay/"><i class="fab fa-facebook"></i></a> <a href="https://www.youtube.com/channel/UCMVRJiRK84tEzNNG1Sr7UnA"><i class="fab fa-youtube"></i></a> <a href="https://mxorijay.itch.io/"><i class="fab fa-itch-io"></i></a><</type>><<type 50ms start 2s class "frank">>Hi! I'm FRANK. I'm a friendly robot who is available to help when you're struggling with your mental health, any time of day or night, on any web-connected device.
I was created by [[ORI JAY|https://themxorijay.com]] for his BFA thesis project at Portland State University. I'm so excited to meet you! I hope I can help brighten your day.<</type>>
<<type 50ms start 2s class "frank">>The easiest way to help Ori offset the costs of hosting and developing FrankBot is to [[donate through Ko-Fi!|https://ko-fi.com/mxorijay]] Thank you for your support!
<</type>><<type 50ms start 1s class "frank">>Luckily, there are so many humans out there who want to help. Most therapists will offer you a free consultation, so you can get to know them and ask about their approach and experience.<</type>>
<<timed 10s t8n>><<link "What about the cost?">><<replace "#answer">><<include "Resources - Therapy 3">><</replace>><</link>><</timed>><<type 50ms start 1s class "frank">>If money is an issue, there are also many who will work on a sliding scale or may accept your insurance!
<</type>>
<<timed 6s t8n>><span class="player"><<link "Ok, great! Where do I look?">><<replace "#answer">><<include "Resources - Therapy 4">><</replace>><</link>></span><</timed>><<type 50ms start 1s class "frank">>Here are some links to resources that will help you get started on your journey! What would you like to research today?<</type>>
<<nobr>>
<<timed 7s t8n>><span class="player">[[I've never been to a therapist before. What do I look for?|https://www.thecut.com/article/how-to-find-a-therapist.html]]</span>
<<next 0.5s>><span class="player">[[I want to learn about different types of therapy.|https://www.psychologytoday.com/us/types-of-therapy]]</span>
<<next>><span class="player">[[I want to connect with a psychiatrist who can prescribe medications.|https://www.psychologytoday.com/us/psychiatrists]]</span>
<<next>><span class="player">[[I want to look at therapists in my area.|https://www.psychologytoday.com/]]</span>
<<next>><span class="player">[[I want to connect with a therapist online.|https://www.betterhelp.com/]]</span>
<<next>><span class="player">[[I'm nonmonogamous or kinky and I want a therapist who understands.|https://www.kapprofessionals.org/]]</span>
<<next>><span class="player">[[I'm a sex worker and I'd like to find a therapist who won't judge.|https://pineapplesupport.org/]]</span><</timed>><</nobr>><div id="frankimg">[img["http://www.frankbot.xyz/images/frank-default.png"]]</div>
<div id="speech">
<<type 50ms start 1s class "frank">>Writing affirmations is a little tricky. Here's an example! You can use it as-is, or just take some inspiration from it.
"<<nobr>><<print either ("I have the strength to handle whatever comes next.",
"It's okay to be afraid. I am not weak.",
"I am good enough.",
"The world is a better place because I'm here.",
"I am not a bad person - everyone struggles sometimes.",
"What happened to me wasn't my fault.",
"I am not broken.",
"My trauma does not define me.",
"It's okay to feel hurt.",
"It's okay to feel angry.",
"It's okay to feel sad.",
"It's okay to feel anxious.",
"I'm not a bad person for setting boundaries.",
"Everyone needs space to themselves sometimes.",
"I deserve to be treated with respect and dignity.",
"I deserve to be loved."
)>><</nobr>>"
Wow, powerful words!<</type>>
<<timed 12s t8n>><span class="player">[[Can I see another suggestion?|Exercise 7 - Random Affirmation]]</span><</timed>>
</div><<type 50ms start 1s class "frank">>Well, think about the reasons WHY you get angry. It might be because someone is mistreating you. Or because you're pushing yourself too hard. Or you might be disappointed because something you hoped for didn't happen.
Anger is just a feeling. Having feelings is never wrong. But the tricky thing about anger is learning to manage it productively.<</type>>
<<timed 18.5s t8n>><<link "Ok, how do I do that?">><<replace "#answer">><<include "Anger 3">><</replace>><</link>><</timed>><<type 50ms start 1s class "frank">>I'm glad you asked! The most important thing to do when you start feeling angry is to get some space between yourself and whatever is upsetting you. That way you can calm down and look at things more objectively.
Would you like to see a list of exercises to help with that?<</type>>
<<timed 14.6s t8n>><<link "Yes, take me to the exercises.">><<replace "#answer">><<include "Calming List">><</replace>><</link>>
<<next 0.5s>><<link "No, I want to learn more about making anger productive.">><<replace "#answer">><<include "Anger 5 - Management">><</replace>><</link>><</timed>><<if $issue is "anger">>
<<type 50ms start 1s class "frank">>Not everyone deals with anger the same way. But here are a few things you can try when you need some space. Which would you like to learn about?<</type>>
<<timed 8.5s t8n>><span class="player">[[I want to try deep breathing.|Exercise 2 - Deep Breathing]]</span>
<<next 0.5s>><span class="player">[[I'd like to listen to some relaxing music.|Exercise 9 - Relaxing Music]]</span>
<<next 0.5s>><span class="player">[[I want to learn to meditate.|Exercise 3 - Guided Meditation]]</span>
<<next 0.5s>><span class="player">[[I want to try progressive muscle relaxation.|Exercise 4 - Progessive Muscle Relaxation]]</span>
<<next 0.5s>><span class="player">[[I'd like some self-soothing suggestions.|Exercise 10 - Self-Soothing]]</span><</timed>><</if>>
<<if $issue is "anxiety">>
<<type 50ms start 1s class "frank">>It can be hard to calm down when you're really anxious. But by relaxing your body, you can often get your emotions under control. What would you like to learn about?<</type>>
<<timed 9.5s t8n>><span class="player">[[I want to try deep breathing.|Exercise 2 - Deep Breathing]] </span>
<<next 0.5s>><span class="player">[[I'd like to listen to some relaxing music.|Exercise 9 - Relaxing Music]] </span>
<<next 0.5s>><span class="player">[[I want to learn to meditate.|Exercise 3 - Guided Meditation]]</span>
<<next 0.5s>><span class="player">[[I want to try progressive muscle relaxation.|Exercise 4 - Progessive Muscle Relaxation]]</span>
<<next 0.5s>><span class="player">[[I'd like some self-soothing suggestions.|Exercise 10 - Self-Soothing]]</span><</timed>><</if>>
<<if $issue is "fear">>
<<type 50ms start 1s class "frank">>Calming yourself when you're afraid is really hard! But by relaxing your body, you can often get your emotions under control. What would you like to learn about?<</type>>
<<timed 9s t8n>><span class="player">[[I want to try deep breathing.|Exercise 2 - Deep Breathing]] </span>
<<next 0.5s>><span class="player">[[I'd like to listen to some relaxing music.|Exercise 9 - Relaxing Music]] </span>
<<next 0.5s>><span class="player">[[I want to learn to meditate.|Exercise 3 - Guided Meditation]]</span>
<<next 0.5s>><span class="player">[[I want to try progressive muscle relaxation.|Exercise 4 - Progessive Muscle Relaxation]]</span>
<<next 0.5s>><span class="player">[[I'd like some self-soothing suggestions.|Exercise 10 - Self-Soothing]]</span><</timed>><</if>><<type 50ms start 1s class "frank">>Ok, so, when you're angry, it helps to examine the reasons why. Sometimes you don't really know what you're angry about. Other times, you have a pretty good idea! Either way, thinking through the reasons can give you some insights into how to move forward.<</type>>
<<timed 14s t8n>><<link "Interesting - what do you mean?">><<replace "#answer">><<include "Anger 6 - Management">><</replace>><</link>><</timed>><<type 50ms start 1s class "frank">>Well, you can stop and ask yourself: is this reasonable to be angry about? Am I angry because my needs aren't being met, or because someone is violating my boundaries? Or am I mad because something didn't live up to my expectations? Once you have the answer, it's easier to figure out the next steps.<</type>>
<<timed 16s t8n>><span class="player">[[How do I know if my anger is reasonable?|Exercise 6 - Reality Check]]</span>
<<next 0.5s>><span class="player">[[What do I do if someone is violating my boundaries?|Exercise 18 - Boundary Setting]]</span>
<<next 0.5s>><span class="player">[[How do I vent my anger without taking it out on someone?|Exercise 13 - Letter Writing]]</span>
<<next 0.5s>><span class="player">[[How do I stop being mad at someone?|Exercise 12 - Loving Kindness]]</span>
<<next 0.5s>><span class="player">[[I want some books to help me with anger management.|https://www.healthline.com/health/anxiety/best-anxiety-books]]</span><</timed>><<set $issue to "trauma">><div id="frankimg"><<if $mood is "notok">>[img["http://www.frankbot.xyz/images/frank-worry.png"]]<</if>><<if $mood is "ok">>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>><<if $mood is not ("ok", "notok")>>[img["http://www.frankbot.xyz/images/frank-default.png"]]<</if>></div>
<div id="speech"><<type 50ms start 1s class "frank">>If you find yourself frequently worrying about bad things that have happened to you, or being frightened by things that remind you of the past, those are signs you might be dealing with "Post Traumatic Stress Disorder".
PTSD is a tricky issue, and it's hard to recover from it alone. But I'm here to help you get started! What resources would be helpful for you right now?<</type>>
<<nobr>>
<<timed 20s t8n>><span class="player">[[I want help staying safe from an abuser.|Fear - Need Support]]</span>
<<next 0.5s>><span class="player">[[I want to learn how to handle trauma triggers.|Exercise 16 - Identifying Triggers]]</span>
<<next>><span class="player">[[I'd like to learn how to set boundaries.|Exercise 18 - Boundary Setting]]</span>
<<next>><span class="player">[[How can I use art to work through my trauma?|Exercise 17 - Art Therapy]]</span>
<<next>><span class="player">[[How can journaling help me process my feelings?|Exercise 19 - Journaling]]</span>
<<next>><span class="player">[[How do I find a therapist?|Resources - Therapy 1]]</span><</timed>>
<</nobr>></div><<script>>
UIBar.stow(); //Hide the sidebar, like what is it for?
Config.debug = false; //turn off debug mode, like what is it for?
Config.ui.stowBarInitially = true;//do this, like what is it for?
<</script>><<type 50ms start 1s class "frank">>Well, what are you afraid of? And why? When you're afraid, it can help to ask questions about what's so scary.
Are you actively in danger? Is it just anxiety? Or are you stuck in a situation that reminds you of a traumatic event?<</type>>
<<timed 12.5s t8n>><<link "I guess that makes sense. How do I know?">><<replace "#answer">><<include "Fear 3">><</replace>><</link>><</timed>><<type 50ms start 1s class "frank">>When you're struggling with fear, usually there's some other underlying issue. Think back to the last time you were really afraid. What was the reason behind that feeling?<</type>>
<<timed 9.5s t8n>><span class="player">[[I was in immediate danger.|Fear - Need Support]]</span>
<<next 0.5s>><span class="player">[[I found myself unable to stop worrying.|Anxiety Exercises 1]]</span>
<<next>><span class="player">[[I found myself reminded of a bad experience.|Trauma Exercises 1]]</span><</timed>><<type 50ms start 1s class "frank">>Sometimes, humans experience something called "dissociation". That's where you don't really feel connected to your body or the world around you.<</type>>
<<timed 9s t8n>><<link "Is there anything I can do about it?">><<replace "#answer">><<include "Dissociation 3">><</replace>><</link>><</timed>><<type 50ms start 1s class "frank">>There are a few different ways to reconnect with your feelings when this happens! What would you like to try?<</type>>
<<timed 7.5s t8n>><span class="player">[[I want help identifying my emotions.|Exercise 5 - Identifying Emotions]] </span>
<<next 0.5s>><span class="player">[[I want to do an exercise to reconnect with my body.|Exercise 1 - 5 Senses]]</span>
<<next>><span class="player">[[I want to learn how to explore my feelings through art.|Exercise 17 - Art Therapy]] </span>
<<next>><span class="player">[[I want to learn how to explore my feelings with writing.|Exercise 19 - Journaling]]</span><</timed>><<type 50ms start 1s class "frank">>Depression is a really tricky emotion. It can be hard to know if what you're feeling is accurate when things feel hopeless.
That's why it's so important to take some time to try to get some perspective and look at your situation objectively. I have a few exercises for that - which do you want to try?<</type>>
<<nobr>>
<<timed 17s t8n>><span class="player">[[How can I check if my feelings are accurate?|Exercise 6 - Reality Check]]</span>
<<next 0.5s>><span class="player">[[I want to try using affirmations.|Exercise 7 - Affirmations]]</span>
<<next>><span class="player">[[Tell me how practicing gratitude can help.|Exercise 8 - Gratitude]]</span>
<<next>><span class="player">[[Is there a meditation for this?|Exercise 12 - Loving Kindness]]</span>
<<next>><span class="player">[[How can I use writing to work through this feeling?|Exercise 19 - Journaling]]</span>
<<next>><span class="player">[[How can art help me process my emotions?|Exercise 17 - Art Therapy]]</span><</timed>>
<</nobr>>