My main goals

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Write down what motivated you to go to therapy

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Journal

Write about things that you’re feeling and might want to discuss with your therapist on your next session 😉. I personally like to write down what my therapist said to me afterwards, so that if I have that same problem again, I can always come back to my notes.

Entries

Homework

In case your therapist likes to leave you homework in some sessions, use this to keep up :)

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Reminders

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Write down what you have learned in your previous sessions to help you in future times :)

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Useful tools

Watch Headspace - Meditação Guiada | Netflix Official Site

Tools and apps for anxiety

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5-4-3-2-1 method

This is an exercise to help manage stress and anxiety during crisis; all you have to do is list:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This helps by distracting your mind from what is worrying you, but also keeping you focused to your bodily sensations (it is easy to get caught up in your head when you’re anxious, and feel detached from your body).

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