This is one of the most exciting lessons. Practicing this lesson, you will feel satisfaction like when you talk to the therapist. We are going to work on your feelings and research the problem using AI. I personally am satisfied with ChatGPT. So, I will provide you with the system I use for my own research and demonstrate to you how did I do it for my own book.

Before we go into practical, I want to give you some insights on how to build this kind of work with ChatGPT effectively.

v “Therapy” work with ChatGPT

I call it therapy work because my students gave me feedback after doing this practical, like they have been going through therapy session.

To build this work with ChatGPT successfully you have to externalize your thinking process and formulate your thoughts in questions.

For example here is an imaginary situation at your work:

You think that you could have done the work better, what you have done is worthless and although other people are satisfied with your work you feel like very soon you will be shamefully and disgracefully uncovered. Everyone will know that you are an imposter. You keep faking it till you make it.

Ask yourself what are you feeling:

• Fear that you will be “put on your place where you belong”, “lose the position”, “lose trust”, at some point you will not make it.
• Anxiety that the next task will be the one that will take you down and everyone will see your “dirty laundry”
• Shame that you are not doing enough, you should know better.
• Guilt that you are “lying to everyone” although everyone seems to be satisfied with your work.
• Disappointment because you work really heard to make things work, you invest in it more than you can and still feel behind.

All this describes an Impostor Syndrome in few words. But for our work we need to break it down into pieces so that we can build from it.

You might not be able to figure out straight away what exactly are you feeling because this requires you to have a skill. It takes time to develop it. We will use ChatGPT to help us understand our feelings. If you are totally confused about your feelings, below you will find the list of the feelings you might have to start with.

Did you know that not understanding and not being able to work with your feelings is very common? One of the reasons people fall in-love with certain songs is because songs help them to name their feelings. It is therapeutical on itself. And that Is why we want ChatGPT to help us formulate it.

v Initiation of the Chat

You might start with describing the situation and slowly move to analyzing your feelings that you identified. This will be your first prompt of series of prompts for ChatGPT.

The next (second) prompt can be any of the questions using the following hints (however don’t limit yourself to only these).

§  Prompt Hints

• Here is the issue why is this happening
• can you help me understand my feelings/ or why do I feel this way
• how to deal with that
• what other people are filling
• what is the solution
• why do the suggested solutions work: explain the mechanism
• explain what does specific word mean
• how do you advise to apply it on practice
• where do these solutions come from
• what people who invented solutions experience, what led them to solutions
• what are the examples of successful application
• what can I learn from this
• here is what I think about this (share the thoughts)
• let’s dig deeper into/expand the point you have mentioned
• let’s explore each point

§  Emotion map

If you struggle to identify your feelings check out this compact Emoji map

😔 Sadness & Loss	😠 Anger & Frustration	😨 Fear & Anxiety	😩 Disconnection & Shame
😢 Sadness	😡 Anger	😨 Fear	😞 Loneliness
😢 Grief	😠 Irritation	😰 Worry	😔 Shame
😭 Heartbreak	🤬 Rage	😱 Panic	😣 Guilt
😞 Disappointment	😤 Frustration	😟 Dread	😔 Emptiness
😣 Hurt	😠 Bitterness	😬 Nervousness	😟 Insecurity
😔 Regret	😒 Resentment	😧 Anxiety	😩 Abandonment
😩 Despair	⏳ Impatience	😟 Apprehension	😣 Rejection
😭 Sorrow	😒 Contempt	😰 Alarm	😞 Not good enough
😐 Depression	😡 Hostility	😣 Tension	😔 Isolation
😢 Loss	😒 Jealousy	😕 Unease	😳 Embarrassment
😞 Melancholy	😠 Envy	😵‍💫 Overwhelm	😖 Worthlessness
😶 Numbness	😤 Vindictiveness	😕 Distrust	😩 Disconnection

§  Emotions Table with Descriptions

And if you need a more detailed information here is the table with the short descriptions of emotions you might experience:

Emoji	Feeling	Description
💔	Abandonment	Feeling left behind, rejected, or emotionally unimportant.
😰	Alarm	Heightened fear or awareness of danger.
😡	Anger	A strong feeling of displeasure or rage.
😧	Anxiety	Persistent worry and tension without a clear cause.
😟	Apprehension	Uneasiness or fear about something in the future.
😒	Bitterness	Harboring resentment from perceived unfairness.
😠	Contempt	Disdain or disapproval, often expressed through mocking or dismissiveness.
😐	Depression	Persistent sadness, emptiness, and lack of motivation.
😩	Despair	A sense of hopelessness and inability to find a way out.
😑	Detachment	Emotionally disconnected, either from self or others.
😞	Disappointment	A feeling of letdown when expectations aren’t met.
😩	Disconnection	Feeling cut off from yourself, others, or the world.
😑	Disgust	A strong aversion to something offensive, dirty, or morally repugnant.
😕	Distrust	Inability to rely on someone or feel safe with them.
😟	Dread	Fear of something bad happening, often undefined.
😳	Embarrassment	Feeling exposed or awkward due to social misstep.
😔	Emptiness	A hollow feeling, often from lack of purpose or connection.
😒	Envy	Desiring what someone else has and resenting their having it.
😨	Fear	A reaction to danger or threat, real or perceived.
😤	Frustration	Feeling blocked or hindered from achieving something.
😏	Gloating	Smug or self-satisfied pleasure at someone else’s misfortune.
😢	Grief	Deep sorrow often due to losing someone or something significant.
😣	Guilt	Remorse over having done something wrong or failed to act.
💔	Heartbreak	Intense emotional pain caused by loss or rejection, especially in relationships.
😠	Hostility	Aggressive or antagonistic anger.
😣	Hurt	Emotional pain from being wounded, criticized, or betrayed.
😤	Impatience	Struggling to wait calmly or tolerate delay.
😶	Indifference	A lack of interest or concern, sometimes masking deeper discomfort.
😔	Insecurity	Lacking confidence in your worth or abilities.
😠	Irritation	Mild anger or annoyance at something or someone.
😔	Isolation	Physical or emotional separation from others.
😠	Jealousy	Fear or resentment over losing something to someone else.
😞	Loneliness	The painful sense of being isolated or emotionally disconnected.
😞	Loss	The experience of losing someone, something, or a part of oneself.
😔	Melancholy	A gentle, prolonged sadness with no specific cause.
😬	Nervousness	Uneasy anticipation or anxiety.
😞	Not good enough	A belief that you don’t measure up or are inadequate.
😐	Numbness	Feeling emotionally shut down or detached.
😵‍💫	Overwhelm	Feeling unable to manage emotional or mental load.
😱	Panic	Sudden, overwhelming fear with physical symptoms.
🤬	Rage	Explosive, uncontrollable anger.
😔	Regret	Wishing you had done something differently.
😣	Rejection	Feeling unwanted or not accepted by others.
😒	Resentment	Lingering anger over perceived unfair treatment.
😢	Sadness	A sense of sorrow or emotional pain, often caused by loss or disappointment.
😔	Shame	Feeling fundamentally flawed or unworthy of love or belonging.
😭	Sorrow	A deep, mournful feeling related to sadness or grief.
😣	Tension	Tightness in body or mind due to stress or fear.
😕	Unease	General discomfort or lack of security.
😤	Vindictiveness	A desire to get revenge or retaliate.
😰	Worry	Continuous concern or unease about future events.
😖	Worthlessness	Feeling as though you have no value or importance.

v Externalize your thinking

After being provided with a response to your prompts you will have a thinking process going on in your head. Don’t keep it to yourself. The whole Idea of the Chat is to externalize the thinking process. Write your thoughts to the ChatGPT:

• When you have got a question
• When you don’t understand something
• When you would like to think more of the specific point
• When you want to dig deeper
• When you have feelings related to ChatGPT response
• When you have realized something and got epiphany
• When you like some concept ChatGPT presented
• When you don’t like some concepts
• When you need ChatGPT to ask you questions (when you don’t have questions)
• When you need ChatGPT to explain in different words (simpler or more jampacked with information)

Develop the art of asking questions. All questions start with:

• Why – for reasons or purpose
• What – for definitions, explanations, or information
• How – for process, method, or condition
• When – for time
• Who – for people (subject)
• Where – for place
• Which – for choices
• Whose – for possession
• Whom – for people (object)

v Lead the conversation and allow to be led

Recently ChatGPT, after giving you a response, started giving suggestions on what to do next. Sometimes it is helpful, sometimes it takes you into a totally different direction. It is very good to agree to suggestions if they are sparking your curiosity. However, you need to ensure that you are not carried away with suggestions unrelated to your purpose of the chat.

Your purpose is to:

• Understand your feelings
• Understand your situation & see it from different perspectives
• Understand what causes the situation
• Understand what are the common solutions
• Figure our solution that works for you

When NOT to accept: Sometimes ChatGPT will suggest to go in direction of content creation or producing PDF with diagrams. Agreeing to these suggestions might pull you out of the work you came for. You should keep insisting on your way in this case.

When to accept: When ChatGPT gives you options of creating tools to handle your problem, like checklists, questionnaires, schedule, plan etc. this can be helpful. So don’t hesitate to accept this suggestion, or, if you feel it can disrupt your flow right now, then note it down and come back to this suggestion later.

Remember that working with ChatGPT is a skill. The more you chat the better you get.

v The task and challenges

The task for you will be to work on your feelings and the problem as we discussed in this lesson for approximately a week.

Feelings that you will work on are not pleasant. Remember that you, most probably, tried to avoid or ignore them, because they were not nice to experience. This might create resistance to this work. You might postpone working with ChatGPT, subconsciously protecting your status quo. It will look as you are busy with other things that you suddenly need to attend to.

Don’t allow yourself to get caught in this deception. If you need, get all the distracting things resolved, make a list of what are those and get rid of them as soon as possible. You need to create a mental space for this work. All things have to be pushed aside for a week. Free up your schedule as much as possible. And be conscious about your mind trying to escape it.

The good news is that many people report that, once they start, the momentum eventually is build up and you will be able to go very deep.

We need this work to be done, because all the material in the chat will become the basis for your self-help book. It does not mean that everything in the chat will become part of the book although, so don’t be afraid sharing details of your internal life. You are the only one who will read the chat.

Remember all this work with ChatGPT is still part of Idea conception or Ideation.

Let’s see the practical lesson now.