This journal runs alongside our sessions and is an important part of your work.
Each evening, write a short account of your day. Voice-to-text is absolutely fine. Don't worry about sounding clever or analysing things. Just tell me what actually happened and how you reacted, as if I were sitting there with you. Focus on the moments that carried some emotional weight, even small ones.
Let these gently guide you. There is no need to answer them one by one:
- What stood out today?
- When did you feel stressed, anxious, irritated or low?
- What went through your mind at the time?
- What did you do next, and what did you notice in your body?
- Did you avoid anything, and was there a moment you handled well?
- Is there anything still on your mind now?
Keep it to around 5 to 10 minutes. Bullet points are fine. Above all, be honest. If you notice yourself justifying, blaming, shutting down or overreacting, write that too. It is often the most useful part.