The Therapy Journal
The Therapy Journal
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How it works
Every session entry begins with a mindful check-in to help you prepare. You'll have access to grounding techniques and guided prompts to reflect on how you're doing before your therapy session begins.
If your Therapy Session is in the middle of your work day, chances are you'll speak about your job more than any other topic. This step allows you to step away from the immediate thoughts at the surface of your mind and prepare yourself to tackle the topics you really want.
When something is emotionally resonant, it tends to capture all of our attention and focus. As a result, it’s a common experience to feel like you didn’t get to talk about something you wanted to cover, or that you went on a tangent and got side tracked. “Topics for This Session” allows you to set a meeting agenda of sorts, so that you go in with intention, and cover what you feel is a priority.
Each session entry includes intentional space for notes and reflection. As you work through different topics with your therapist, you may have new ways of thinking that you want to capture. Sometimes a conversation goes in a direction that you may not have anticipated (a good thing!) but you might still want to cover what was in your “Topics for This Session.” Here, you can note these things you didn’t cover.
Therapy is potentially only 1 hour out of our 168-hour week. Each session entry includes a variety of reflection prompts to help you continue processing between sessions and remember what to talk about with your therapist.
In the time between sessions, so much happens. If you had a breakthrough, if you had a particularly hard moment, if something is puzzling you that you want to work out, this is your place to note these moments.
Set and shift your therapy goal with your therapist every 10 sessions, and monitor your progress and comfort with your therapist.
You’re in therapy because you’re interested in progress. Setting goals allows you to focus your energy in the way that will most help you. These goals can change and shift over time, and the topic may change from session to session, but having an overarching goal allows you to reflect on the “big picture” and note how much change has truly happened.
Contributors
Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.
Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WISR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.
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