3-Minute Mental Health Conversation Prep

Time needed: 3 minutes (1 minute each)

Setting: Before difficult conversations

Purpose: Building genuine presence for mental health conversations

1. Capacity Check (60 seconds)

What: Place hand on chest, ask yourself:

- “What’s my emotional capacity right now?” (1-10)

- “Can I truly listen without trying to fix?”

- “What do I need to show up present?”

  Notice: Your actual availability, any urge to rescue, where you feel prepared vs overwhelmed

  Why: Ensures you can hold space authentically, prevents emotional overwhelm

2. Listening Reset (60 seconds)

What: Take three slow breaths while:

- Setting intention to understand, not solve

- Releasing need to have perfect responses

- Preparing to sit with uncomfortable silences

  Notice: Any anxiety about saying wrong thing, urge to fill silence with advice

  Why: Shifts from helper mode to witness mode, builds comfort with not knowing

3. Connection Anchor (60 seconds)

What: Remind yourself:

- Your role is presence, not expertise

- Their experience is valid even if you don’t understand

- “Thank you for telling me” is often enough

  Notice: Relief in accepting limits, what genuine care feels like

  Why: Grounds you in human connection rather than performance

Closing: One breath holding intention “Here to listen”

Notice: How preparation affects conversation quality

Why: Creates foundation for authentic support