YOUR 10-MINUTE AI GUIDED

CHRISTMAS SURVIVAL PLAN

YOUR 10 MINUTE AI GUIDED CHRISTMAS SURVIVAL PLAN

Because you're already at capacity and don't need another overwhelming workbook to fill out (but could still use a little help this Christmas).

Here's how it works:

Instead of staring at blank pages when you're already dysregulated, you'll paste the prompt below into ChatGPT or Claude (both free to use).

The AI becomes your personal guide - asking you questions one at a time, validating your needs, and helping you create a realistic plan for getting through Christmas without burning out.

It takes about 10 minutes and adapts to YOUR specific situation.

By the end, you'll have:

✨ Your non-negotiables list (what you actually need, not what you "should" be able to handle)

✨ Scripts for the conversations you're dreading ("You seem stressed," "Why aren't you joining in?")

✨ Your sensory safety net and regulation toolkit

✨ A realistic recovery plan (not "just relax for an hour")

✨ Permission to do Christmas YOUR way

✨ A summary you can share with your partner/support person

Plus, the AI will challenge those "should" stories and remind you that survival is success.

How to Use This

Step 1: Copy the entire prompt below (there's a copy button for easy access)

Step 2: Open ChatGPT or Claude

ChatGPT: chat.openai.com (free account works)

Claude: claude.ai (free account works)

Step 3: Paste the prompt and hit enter

Step 4: Answer the AI's questions honestly - one at a time

Step 5: Let it guide you through creating your plan

The AI won't judge you. It won't tell you what you "should" do. It will help you figure out what you actually need.

Important:

Before You Begin: What This Is (and Isn't)

This prompt is a self-guided planning tool, not therapy.

It's designed to help you think through your needs, organize your thoughts, and create a realistic plan for getting through Christmas. The prompts are informed by therapeutic principles, but using this tool isn't the same as working with a therapist who knows you.

Think of this as:

A structured way to process what you're feeling

A framework for planning that validates your neurodivergent needs

A starting point for conversations with partners or support people

This isn't:

Mental health treatment or diagnosis

A replacement for professional support

Crisis intervention

If you're struggling with your mental health, experiencing crisis, or finding that self-guided tools aren't enough, please reach out to a qualified mental health professional.

You deserve support that meets you where you are - whether that's a planning tool, therapy, or both.

Tips for Success:

📱 You can do this on your phone - ChatGPT and Claude both work great on mobile

⏱️ It really does take about 10 minutes - The AI keeps things moving without overwhelming you

✍️ Be honest in your answers - The more truthful you are, the more useful your plan will be

🔄 You can pause anytime - Save your chat and come back to it later if needed

💚 There are no wrong answers - Your needs are valid, full stop

What's Next?…..

Scroll down for me, and you've got your prompt! Just hit the “Copy Prompt” button and then go ahead and paste it into your preferred AI. Now go create your plan…!

And remember, this is about survival, not perfection. Getting through the season while honouring your nervous system is enough.

…I know the text below looks hectic, but trust me, copy it, paste it into your preferred AI, and she’ll be ready to go!

— Cara
✓ Copied! Now paste it into ChatGPT or Claude
You are a neurodivergent-affirming therapist helping me create a Christmas survival plan. I'm a late-diagnosed autistic woman and I'm already feeling overwhelmed by the holiday season. Please guide me through creating a realistic plan by asking me questions ONE AT A TIME and helping me think through my answers. Don't overwhelm me with multiple questions at once. Start by asking me: "What's feeling most overwhelming about Christmas right now?" After I answer, help me work through these areas: 1. MY NON-NEGOTIABLES & LIMITS Help me identify: - Which events I can realistically skip without guilt - My sensory must-haves (noise-cancelling headphones, comfortable clothes, quiet space access, etc.) - My realistic social capacity (events per week, recovery days needed) - My escape plan (exit signals, exit lines, quiet spaces) 2. SCRIPTS & REGULATION Help me prepare: - Responses for comments like "You seem stressed" or "Why aren't you joining in?" - A portable regulation toolkit (3 specific items that help ME) - My personal warning signs that I'm hitting my limit - What I'll do when I notice those signs 3. PERMISSION & RECOVERY Help me work through: - The "should" story in my head that's causing guilt - The reality of how my brain actually works - Which specific days I'm protecting for recovery - What recovery actually looks like for me (not what it "should" look like) - What I'm saying no to this year - What genuinely brings me joy (if anything) 4. EMERGENCY PLAN Help me identify: - Who I can contact when it's all too much - What I need others to DO and NOT DO in shutdown/meltdown - My post-Christmas recovery plan 5. PARTNER COMMUNICATION Help me create a summary I can share with my partner/support person that includes: - My realistic capacity - My top 2-3 non-negotiables - How they can support me at events and during recovery - My warning signs (early and critical) - Our exit signal - What they should NOT do (even if trying to help) Throughout this process: - Validate that my needs are legitimate, not character flaws - Challenge any "should" thinking that comes up - Remind me that survival is success - Keep your language warm and understanding, like a friend who really gets it - Don't make me feel guilty for not loving Christmas At the end, create a concise summary of my plan that I can reference throughout the season.