The therapy companion

As you prepare for your therapy session, take a moment to reflect on what's been on your mind lately. What are the thoughts, feelings, or experiences that you've been wanting to discuss with your therapist? **What I Want to Talk About** Use the space below to jot down the topics, concerns, or questions that you'd like to explore in your upcoming therapy session. Consider what's been weighing on your mind, what you're struggling with, or what you're hoping to work through. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **Rating Your Concerns** Next to each topic you've listed, rate how important it feels to discuss this issue in your therapy session, using a scale of 0-10, where 0 is "not important at all" and 10 is "very important". | Topic | Importance (0-10) | | --- | --- | | | | | | | | | | **What's Driving My Desire to Discuss This?** Choose one of the topics you've listed and reflect on what's driving your desire to discuss this issue in therapy. Ask yourself: * What am I hoping to achieve or understand by discussing this topic? * What emotions am I experiencing in relation to this issue? * What do I need from my therapist in order to feel supported and understood? ______________________________________________________________________ ______________________________________________________________________ **Sharing Your Thoughts and Feelings** Consider what you want your therapist to understand about your thoughts, feelings, and experiences. What do you want to make sure you communicate during your session? ______________________________________________________________________ ______________________________________________________________________ Take a moment to review what you've written. Notice any patterns, themes, or areas where you feel stuck. Remember, this is your opportunity to explore your thoughts, feelings, and experiences in a safe and supportive environment. What do you want to remember to discuss during your therapy session?

**Emotion & Body Check-In** As you prepare for your therapy session, take a moment to tune into your emotional and physical state. Notice how you're feeling right now, and what sensations you're experiencing in your body. **What Am I Feeling?** Use the space below to describe your current emotional state. What emotions are you experiencing, and how intense do they feel? Consider using words like "anxious," "calm," "overwhelmed," or "curious" to describe your emotions. ______________________________________________________________________ ______________________________________________________________________ **Rating My Emotions** Rate the intensity of your emotions using a scale of 0-10, where 0 is "not intense at all" and 10 is "very intense". | Emotion | Intensity (0-10) | | --- | --- | | | | | | | | | | **Body Scan** Bring your attention to your physical body. Notice any areas of tension, relaxation, or sensation. Use the following checklist to identify any physical sensations you're experiencing: Tension in my muscles Racing or slow heartbeat Difficulty breathing Nausea or stomach discomfort Headache or pain Fatigue or lethargy Other (please specify) _______________________ **What Am I Noticing in My Body?** Use the space below to describe any physical sensations you're experiencing. What do you notice when you bring your attention to your body? ______________________________________________________________________ ______________________________________________________________________ **What Do I Need Right Now?** Consider what you need to feel comfortable and supported in your therapy session. Do you need to take some deep breaths, grab a glass of water, or find a comfortable position? What self-care practices can you engage in to help you feel more grounded and centered? ______________________________________________________________________ ______________________________________________________________________ **Preparing to Share with My Therapist** Take a moment to reflect on what you want to share with your therapist about your emotional and physical state. What do you want them to understand about how you're feeling, and what you're experiencing in your body? ______________________________________________________________________ ______________________________________________________________________ Remember, your therapist is there to support and guide you. Don't hesitate to share your thoughts, feelings, and physical sensations with them. What do you want to remember to discuss during your therapy session?

**Urgency Scale** As you prepare for your therapy session, consider the level of urgency you're feeling about the topics you want to discuss. How pressing do these issues feel to you, and how much do you feel like you need to address them in your upcoming session? **Rating My Urgency** Use the following scale to rate the level of urgency you're feeling about each topic: | Topic | Urgency (0-10) | | --- | --- | | | | | | | | | | Where 0 is "not urgent at all" and 10 is "very urgent". **What's Driving My Sense of Urgency?** Choose one of the topics you've rated and reflect on what's driving your sense of urgency. Ask yourself: * What are the consequences of not addressing this issue? * How is this issue affecting my daily life, relationships, or overall well-being? * What are my fears or worries about not resolving this issue? ______________________________________________________________________ ______________________________________________________________________ **Prioritizing My Topics** Based on your urgency ratings, prioritize the topics you want to discuss in your therapy session. Which issues feel most pressing, and which can be addressed later? | Priority | Topic | | --- | --- | | 1 | | | 2 | | | 3 | | **What Do I Want to Focus On?** Consider what you want to focus on during your therapy session. What are your goals for the session, and what do you hope to achieve? ______________________________________________________________________ ______________________________________________________________________ Take a moment to review your urgency ratings and priorities. Notice how your sense of urgency may be influencing your goals for the session. Remember, your therapist is there to support and guide you. What do you want to remember to discuss during your therapy session? **Reflection Space** Use the space below to reflect on your thoughts, feelings, and priorities as you prepare for your therapy session. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

**Things I Don't Know How to Say** As you prepare for your therapy session, you may be thinking about things that feel difficult to express or discuss. These might be thoughts, feelings, or experiences that you're struggling to put into words, or that you're worried about sharing with your therapist. **What's Hard for Me to Say?** Use the space below to write about the things that feel hard for you to express or discuss. What are the thoughts, feelings, or experiences that you're struggling to put into words? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **Why Is This Hard for Me to Say?** Reflect on why these things feel hard for you to express or discuss. Is it because you're worried about being judged, or because you're afraid of feeling vulnerable? Are you concerned about how your therapist will react, or because you're not sure how to articulate your thoughts and feelings? ______________________________________________________________________ ______________________________________________________________________ **What Am I Afraid Of?** Consider what you're afraid of when it comes to discussing these difficult topics. Are you afraid of being overwhelmed by your emotions, or of feeling like you're burdening your therapist? Are you worried about confronting painful memories or experiences? ______________________________________________________________________ ______________________________________________________________________ **What Do I Need to Feel Safe?** Think about what you need to feel safe and supported as you discuss these difficult topics. Do you need reassurance from your therapist, or do you need to establish boundaries around what you're willing to discuss? What self-care practices can you engage in to help you feel more grounded and centered? ______________________________________________________________________ ______________________________________________________________________ **Sentence Starters** Use the following sentence starters to help you express the things that feel hard for you to say: * I've been wanting to talk about _______________________, but I've been afraid to bring it up. * I'm struggling to express _______________________, because _______________________. * I'm worried that if I talk about _______________________, _______________________ will happen. * I need to tell my therapist about _______________________, but I'm not sure how to start the conversation. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **Tracking My Progress** As you work through these difficult topics, take a moment to track your progress. How are you feeling about discussing these issues, and what insights have you gained? | Topic | Initial Feeling | Current Feeling | | --- | --- | --- | | | | | | | | | | | | | **What Do I Want to Remember?** Take a moment to reflect on what you want to remember as you prepare to discuss these difficult topics with your therapist. What do you want to keep in mind, and what do you want to prioritize? ______________________________________________________________________ ______________________________________________________________________ Remember, your therapist is there to support and guide you. Don't hesitate to reach out for help when you need it, and don't be afraid to take things at your own pace. What do you want to focus on during your therapy session?

**Gentle Conversation Starters** As you prepare to discuss difficult topics with your therapist, it can be helpful to have some gentle conversation starters in mind. These can help you begin the conversation, express your thoughts and feelings, and set a supportive tone for the session. **Conversation Starters** Use the following conversation starters to help you begin the discussion: * I've been noticing that _______________________, and I'm not sure what to make of it. * I'm feeling _______________________, and I'm not sure how to talk about it. * I've been struggling with _______________________, and I could use some support. * I'm worried about _______________________, and I'm not sure how to move forward. * I'm feeling overwhelmed by _______________________, and I need some help processing my emotions. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **What I Want to Explore** Consider what you want to explore during your therapy session. What questions do you have, and what topics do you want to discuss? Use the space below to write about what you want to explore. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **Sentence Starters for Exploring** Use the following sentence starters to help you explore your thoughts and feelings: * I'm curious about _______________________, and I'd like to learn more. * I've been wondering if _______________________, and I'd like to discuss it. * I'm feeling stuck around _______________________, and I could use some help getting unstuck. * I'm struggling to understand _______________________, and I'd like some guidance. * I'm feeling drawn to _______________________, and I'd like to explore it further. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ **What I Want My Therapist to Understand** Take a moment to reflect on what you want your therapist to understand about your thoughts, feelings, and experiences. What do you want to make sure you communicate during your session? ______________________________________________________________________ ______________________________________________________________________ **Tracking the Conversation** As you discuss difficult topics with your therapist, take a moment to track the conversation. What are the key points you want to discuss, and what insights have you gained? | Topic | Key Points | Insights | | --- | --- | --- | | | | | | | | | | | | | **What Do I Want to Remember?** Take a moment to reflect on what you want to remember as you discuss difficult topics with your therapist. What do you want to keep in mind, and what do you want to prioritize? ______________________________________________________________________ ______________________________________________________________________ Remember, your therapist is there to support and guide you. Don't hesitate to reach out for help when you need it, and don't be afraid to take things at your own pace. What do you want to focus on during your therapy session?

As you sit in your therapy session, you're having a conversation that's unique to you and your therapist. You're sharing your thoughts, feelings, and experiences, and your therapist is offering guidance, support, and new perspectives. It's a lot to take in, and it can be helpful to jot down things that stand out to you during the session. What are some key points you want to remember from your conversation today? ___________________________________________________ ___________________________________________________ ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following: * What did your therapist say that resonated with you? * What insights did you gain about yourself or your situation? * What emotions arose during the conversation, and how did you experience them in your body? * What actions or next steps did you discuss, and how do you plan to follow through on them? Take a moment to reflect on your session and write down anything that feels important to you. This can be a powerful way to process your experience and integrate new understandings into your life. On a scale of 0-10, how do you feel about the progress you made in your session today? 0 (not at all satisfied) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very satisfied) What do you need to feel supported and grounded as you leave your session and go about your day? ___________________________________________________ ___________________________________________________ ___________________________________________________

Therapist Said / I Heard As you engage in conversation with your therapist, it's essential to ensure that you understand each other clearly. Sometimes, what your therapist says and what you hear might not be exactly the same. This exercise helps you clarify any discrepancies and gain a deeper understanding of your therapist's message. What did your therapist say during the session that stood out to you? ___________________________________________________ ___________________________________________________ ___________________________________________________ Now, reflect on what you heard your therapist say. What did you take away from their words? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following questions: * What were the exact words your therapist used? * What tone did they convey? * What emotions did you experience as you listened to your therapist? * What did you think your therapist meant by their words? Take a moment to compare what your therapist said and what you heard. Are there any differences? If so, what are they? | What Therapist Said | What I Heard | | --- | --- | | | | | | | | | | | | | On a scale of 0-10, how confident do you feel that you understood your therapist's message? 0 (not at all confident) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very confident) What questions or clarifications do you need to discuss with your therapist to ensure you're on the same page? ___________________________________________________ ___________________________________________________ ___________________________________________________ What do you want your therapist to understand about your perspective or experience? ___________________________________________________ ___________________________________________________ ___________________________________________________ Take a deep breath and acknowledge the effort you're putting into your therapy journey. Remember that it's okay to ask questions or seek clarification – it's all part of the process.

### Emotional Reactions As you navigate your therapy session, you're likely to experience a range of emotions. These emotions can be intense, subtle, or somewhere in between. It's essential to acknowledge and explore these emotional reactions, as they can provide valuable insights into your thoughts, feelings, and behaviors. What emotions are you experiencing right now, as you reflect on your therapy session? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following emotions and check any that resonate with you: Emotions I'm experiencing: Happy _______ Sad _______ Angry _______ Fearful _______ Excited _______ Relieved _______ Overwhelmed _______ Other (please specify) _______ On a scale of 0-10, how intense are the emotions you're experiencing right now? 0 (not at all intense) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very intense) What physical sensations are you noticing in your body as you experience these emotions? ___________________________________________________ ___________________________________________________ ___________________________________________________ For example, do you feel: * Tension in your muscles? * A knot in your stomach? * A sense of lightness or heaviness? * Changes in your breathing or heart rate? Take a moment to explore the connection between your emotions and physical sensations. How do they relate to each other? What do you think triggered these emotional reactions during your therapy session? ___________________________________________________ ___________________________________________________ ___________________________________________________ Was it something your therapist said, a memory that arose, or a realization you had? Try to identify the source of your emotions and explore what they might be telling you. What do you need to feel comfortable and safe as you process these emotions? ___________________________________________________ ___________________________________________________ ___________________________________________________ This could be something as simple as taking a few deep breaths, going for a walk, or talking to a trusted friend or family member. Remember that you have the power to take care of yourself and prioritize your emotional well-being. As you continue on your therapy journey, what would you like to explore further related to your emotional reactions? ___________________________________________________ ___________________________________________________ ___________________________________________________ What questions or concerns do you have about your emotions, and how can you work with your therapist to address them?

### Sensory + Regulation Tracker As you navigate your therapy sessions, it's essential to pay attention to your sensory experiences and how you regulate your emotions and body sensations. This tracker will help you monitor your sensory experiences and identify patterns, triggers, and areas for growth. **Sensory Experiences:** What are you noticing about your surroundings right now? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following sensory aspects: * What do you see? * What do you hear? * What do you smell? * What do you taste? * What do you feel in your body (e.g., temperature, texture, sensations)? **Emotion Regulation:** On a scale of 0-10, how regulated do you feel right now? 0 (not at all regulated) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very regulated) What strategies are you using to regulate your emotions and body sensations? ___________________________________________________ ___________________________________________________ ___________________________________________________ For example: * Deep breathing * Progressive muscle relaxation * Mindfulness * Grounding techniques * Creative expression * Physical activity **Body Sensations:** What physical sensations are you noticing in your body right now? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following areas: * Head * Neck * Shoulders * Chest * Abdomen * Lower back * Hips * Legs * Feet Rate the intensity of any physical sensations you're experiencing: 0 (no sensation) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very intense) **Regulation Strategies:** What strategies do you find most helpful in regulating your emotions and body sensations? ___________________________________________________ ___________________________________________________ ___________________________________________________ Check any of the following that apply: * Talking to my therapist * Engaging in physical activity * Practicing mindfulness or meditation * Creative expression (e.g., writing, drawing, painting) * Spending time in nature * Connecting with loved ones * Other (please specify) _______ **Reflection:** Take a moment to reflect on your sensory experiences and emotion regulation strategies. What patterns or themes do you notice? ___________________________________________________ ___________________________________________________ ___________________________________________________ What would you like to explore further related to your sensory experiences and emotion regulation? ___________________________________________________ ___________________________________________________ ___________________________________________________ What questions or concerns do you have about your sensory experiences and emotion regulation, and how can you work with your therapist to address them? Remember, this tracker is a tool to help you tune into your experiences and identify areas for growth. Be patient and compassionate with yourself as you explore your sensory experiences and develop strategies for regulation.

### Lightbulb Moments As you reflect on your therapy session, you may have had moments where things clicked into place, and you gained new insights or perspectives. These "lightbulb moments" can be powerful and help you make significant progress in your therapy journey. What were some of the most significant insights or realizations you had during your therapy session? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following questions: * What did you learn about yourself or your situation? * What new perspectives or understandings did you gain? * What emotions or physical sensations arose as you had these insights? Take a moment to explore these insights further. How do they relate to your goals or areas of focus in therapy? On a scale of 0-10, how surprised were you by these insights? 0 (not at all surprised) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 (very surprised) What do you think triggered these insights during your therapy session? ___________________________________________________ ___________________________________________________ ___________________________________________________ Was it something your therapist said, a memory that arose, or a realization you had? Try to identify the source of these insights and explore what they might be telling you. How do you think these insights will impact your life or your therapy journey moving forward? ___________________________________________________ ___________________________________________________ ___________________________________________________ Consider the following areas: * Relationships * Work or school * Self-care * Emotional regulation * Goal-setting What actions or next steps do you want to take as a result of these insights? ___________________________________________________ ___________________________________________________ ___________________________________________________ Check any of the following that apply: * Discussing these insights further with my therapist * Practicing new skills or strategies * Setting new goals or intentions * Reaching out to supportive friends or family members * Engaging in self-care activities * Other (please specify) _______ Take a moment to reflect on the significance of these lightbulb moments. What do they mean to you, and how will you carry them forward in your therapy journey? What do you want to remember about these insights, and how will you remind yourself of them in the future? ___________________________________________________ ___________________________________________________ ___________________________________________________ Remember, these insights are a powerful part of your therapy journey. By acknowledging and exploring them, you can deepen your understanding of yourself and make meaningful progress towards your goals.

As you reflect on your recent therapy session, take a moment to notice how you're feeling now. This can help you better understand your emotions and identify any patterns or changes. Please rate your current emotional state using the following scale: 0 - Extremely distressed 1-3 - Somewhat distressed 4-6 - Neutral 7-8 - Somewhat calm 9-10 - Extremely calm My current emotional state rating: _______ What am I noticing about my body right now? _____________________________________________________ What emotions am I experiencing? _____________________________________________________ What do I think might be contributing to these emotions? _____________________________________________________ Consider the emotions that arose during your session. Are they still present, or have they shifted? What do I need to feel supported and grounded right now? _____________________________________________________ What would I like to explore further in my next session? _____________________________________________________ Take a few moments to breathe and notice any changes in your body or emotions as you reflect on your session. What do I want to remember about my emotional state after this session? _____________________________________________________ What do I want to discuss with my therapist at our next session? _____________________________________________________ Use the space below to jot down any additional thoughts, feelings, or insights that come to mind as you reflect on your session. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

### Unfinished Business As you continue to reflect on your recent therapy session, consider if there are any topics, emotions, or concerns that feel unresolved or unfinished. This can be a valuable opportunity to explore and process any lingering thoughts or feelings. What did I want to discuss or explore during my session that didn't get addressed? _____________________________________________________ What emotions or sensations am I still carrying with me after the session? _____________________________________________________ What do I wish I had said or done differently during the session? _____________________________________________________ Take a moment to rate how unresolved or unfinished these topics or emotions feel to you, using the following scale: 0 - Completely unresolved 1-3 - Somewhat unresolved 4-6 - Neutral 7-8 - Somewhat resolved 9-10 - Completely resolved My rating for the unresolved topics or emotions: _______ What do I need to feel like I can move forward or let go of these unfinished topics or emotions? _____________________________________________________ What support systems or resources do I have in place to help me process and cope with these feelings? _____________________________________________________ Consider the potential benefits of exploring these unfinished topics or emotions further in your next session. What do I hope to gain or understand by revisiting these issues? _____________________________________________________ What would I like to communicate to my therapist about these unfinished topics or emotions? _____________________________________________________ Use the space below to write about any insights, thoughts, or feelings that arise as you reflect on the unfinished business from your session. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ What do I want to remember about the unfinished business from this session? _____________________________________________________ What action steps can I take before my next session to begin addressing these unresolved topics or emotions? _____________________________________________________ What do I want to discuss with my therapist at our next session regarding these unfinished topics or emotions? _____________________________________________________

### Processing the Hard Stuff As you continue to reflect on your recent therapy session, you may have encountered difficult emotions, memories, or experiences that feel challenging to process. It's essential to acknowledge that processing the hard stuff can be a gradual and ongoing process. You're doing the best you can, and that's something to acknowledge and appreciate. What were some of the most challenging moments or topics that arose during my session? _____________________________________________________ What emotions or sensations did I experience during those moments? _____________________________________________________ What do I think might be the underlying causes or triggers for these challenging emotions or experiences? _____________________________________________________ Take a moment to rate how comfortable you feel exploring and processing these challenging topics, using the following scale: 0 - Extremely uncomfortable 1-3 - Somewhat uncomfortable 4-6 - Neutral 7-8 - Somewhat comfortable 9-10 - Extremely comfortable My comfort level rating: _______ What do I need to feel safe and supported as I process these challenging topics? _____________________________________________________ What self-care practices or coping mechanisms can I use to help regulate my emotions and manage any distress that arises? _____________________________________________________ Consider the potential benefits of working through these challenging emotions or experiences. What do I hope to gain or understand by processing the hard stuff? _____________________________________________________ What would I like to communicate to my therapist about my experiences and emotions? _____________________________________________________ Use the space below to write about any insights, thoughts, or feelings that arise as you reflect on the challenging moments from your session. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ What do I want to remember about my experience of processing the hard stuff during this session? _____________________________________________________ What questions or concerns do I still have about the challenging topics that arose, and how can I explore these further in my next session? _____________________________________________________ What support systems or resources can I draw upon to help me continue processing and coping with these challenging emotions or experiences? _____________________________________________________ Take a few moments to breathe and notice how you're feeling now. What do I need to do to take care of myself and prioritize my well-being as I continue to process and reflect on my therapy session? _____________________________________________________ What small, gentle steps can I take before my next session to begin working through the challenging topics or emotions that arose? _____________________________________________________ What do I want to discuss with my therapist at our next session regarding my progress and any ongoing challenges? _____________________________________________________ Use the space below to jot down any additional thoughts, feelings, or insights that come to mind as you reflect on processing the hard stuff. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

### Somatic Response Log As you continue to process and reflect on your therapy session, it's essential to pay attention to your body's responses and sensations. Your body often holds valuable information and insights that can help you better understand your emotions and experiences. By tracking your somatic responses, you can gain a deeper understanding of your physical and emotional needs. Please use the space below to log any notable somatic responses you've experienced since your therapy session. Consider including any changes in your body sensations, pain levels, or physical comfort. Date: _____________________________________________________ Time: _____________________________________________________ Somatic Response: _____________________________________________________ Intensity (0-10): _______ Emotional State: _____________________________________________________ Triggers or Contributing Factors: _____________________________________________________ What do I notice about my body's response to the emotions or topics that arose during my session? _____________________________________________________ What sensations or feelings am I experiencing in my body right now? _____________________________________________________ What do I think my body might be trying to tell me about my emotional state or needs? _____________________________________________________ Use the following table to track your somatic responses over time: | Date | Time | Somatic Response | Intensity (0-10) | Emotional State | | --- | --- | --- | --- | --- | | | | | | | | | | | | | | | | | | | What patterns or themes do I notice in my somatic responses? _____________________________________________________ What do I think might be contributing to these patterns or themes? _____________________________________________________ What self-care practices or coping mechanisms can I use to help regulate my physical and emotional responses? _____________________________________________________ Consider the potential benefits of paying attention to your somatic responses. What do I hope to gain or understand by tracking my body's responses and sensations? _____________________________________________________ What would I like to communicate to my therapist about my somatic experiences and insights? _____________________________________________________ Use the space below to write about any insights, thoughts, or feelings that arise as you reflect on your somatic responses. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ What do I want to remember about my somatic responses and how they relate to my emotional state? _____________________________________________________ What questions or concerns do I still have about my physical and emotional needs, and how can I explore these further in my next session? _____________________________________________________ What support systems or resources can I draw upon to help me continue to process and cope with my somatic responses and emotional experiences? _____________________________________________________ Take a few moments to breathe and notice how you're feeling now. What do I need to do to take care of my physical and emotional well-being as I continue to process and reflect on my therapy session? _____________________________________________________ What small, gentle steps can I take before my next session to begin working with my somatic responses and emotional needs? _____________________________________________________ What do I want to discuss with my therapist at our next session regarding my somatic experiences and progress? _____________________________________________________ Use the space below to jot down any additional thoughts, feelings, or insights that come to mind as you reflect on your somatic responses. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

### Decompression Plan As you continue to process and reflect on your therapy session, it's essential to prioritize your self-care and create a plan to help you decompress and manage any lingering emotions or sensations. This plan can serve as a gentle guide to support you in taking care of yourself and regulating your emotional state. What are some activities or practices that help me feel calm and relaxed? _____________________________________________________ What self-care rituals can I engage in to help soothe my mind and body? _____________________________________________________ What kind of environment do I need to feel safe and supported? _____________________________________________________ Consider the following checklist of decompression activities: Supportive conversations with a friend or loved one: _______ Engaging in a creative activity (e.g., drawing, writing, painting): _______ Practicing gentle exercise or stretching: _______ Taking a warm bath or shower: _______ Listening to calming music or nature sounds: _______ Getting a massage or other form of bodywork: _______ Reading a book or watching a calming movie: _______ Taking a walk or spending time in nature: _______ Other (please specify): _____________________________________________________ What are my top three priorities for self-care and decompression in the next 24 hours? 1. _____________________________________________________ 2. _____________________________________________________ 3. _____________________________________________________ Take a moment to rate your current level of emotional regulation, using the following scale: 0 - Feeling overwhelmed 1-3 - Somewhat dysregulated 4-6 - Neutral 7-8 - Somewhat regulated 9-10 - Feeling calm and regulated My current emotional regulation rating: _______ What do I need to do to take care of myself and prioritize my well-being in the next 24 hours? _____________________________________________________ What small, gentle steps can I take to begin implementing my decompression plan? _____________________________________________________ What support systems or resources can I draw upon to help me stay on track with my self-care and decompression plan? _____________________________________________________ Use the space below to write about any insights, thoughts, or feelings that arise as you reflect on your decompression plan. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ What do I want to remember about my decompression plan and how it can support my emotional well-being? _____________________________________________________ What questions or concerns do I still have about managing my emotions and prioritizing self-care, and how can I explore these further in my next session? _____________________________________________________ What do I want to discuss with my therapist at our next session regarding my decompression plan and progress? _____________________________________________________ Take a few moments to breathe and notice how you're feeling now. As you move forward, remember that taking care of yourself is an ongoing process, and it's okay to take things one step at a time. Be gentle with yourself, and don't hesitate to reach out for support when you need it. Use the space below to jot down any additional thoughts, feelings, or insights that come to mind as you reflect on your decompression plan. ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________