{"id":2026,"date":"2022-10-27T12:57:32","date_gmt":"2022-10-27T12:57:32","guid":{"rendered":"http:\/\/jessicadeeb.com\/?p=2026"},"modified":"2026-01-14T12:50:18","modified_gmt":"2026-01-14T12:50:18","slug":"next-session-worksheet-starting","status":"publish","type":"post","link":"http:\/\/jessicadeeb.com\/?p=2026","title":{"rendered":"Next Session Worksheet\/Starting therapy"},"content":{"rendered":"<blockquote>\n<h2>Next Session Worksheet\/Starting therapy<\/h2>\n<\/blockquote>\n\n\n<p><strong>1.&nbsp;What are my specific goals at this point in therapy?&nbsp;What will have changed in my life when I will feel I no longer need therapy, given that therapy is meant to be time-limited?&nbsp;<\/strong><\/p>\n\n\n\n<p>EXAMPLE: instead of \u201cto be happy,\u201d you might more clearly say \u201cto get back into my routine of consistently going to the gym and drinking less wine at night\u201d<\/p>\n\n\n\n<p><strong>2.&nbsp;Am I engaging in basic self-care?<\/strong><\/p>\n\n\n\n<p><em>BEHAVIORS THAT DIRECTLY IMPACT YOUR CHEMICAL NATURE<\/em><\/p>\n\n\n\n<p><em>(i.e., effecting serotonin, dopamine, oxytocin, heart rate, temperature, etc.)<\/em><\/p>\n\n\n\n<ul>\n<li>Enough sleep\/Consistent sleep routine<\/li>\n\n\n\n<li>Healthy foods\/Following dietary needs<\/li>\n\n\n\n<li>Reduce or eliminate depressants\/sedatives (i.e., alcohol, sugar, excessive sleep\/pain aides, etc.) that are not helpful<\/li>\n\n\n\n<li>Reduce or eliminate activators (i.e., caffeine, inflammatory foods, trigger foods, etc.) that are not helpful<\/li>\n\n\n\n<li>Consistent aerobic exercise 5x&#8217;s a week\/Physical therapy if needed<\/li>\n\n\n\n<li>Touch (i.e. cuddling, hugs, pets, massage)\/Orgasms (i.e. masturbation, sex)<\/li>\n\n\n\n<li>A good cry\/Breathwork\/Meditation\/Prayer\/Yoga<\/li>\n\n\n\n<li>Time in nature\/Sunshine (10-30min)\/Cold shower-plunges\/Steam room<\/li>\n\n\n\n<li>Informative medical tests\/Routine medical care<\/li>\n\n\n\n<li>If applicable, evaluations &amp; taking medications consistently and as prescribed (see your: PCP, ARNP, psychiatrist)<\/li>\n<\/ul>\n\n\n\n<p><em>MEANING-INTENTION<\/em><\/p>\n\n\n\n<ul>\n<li>Go inward and check-in with yourself often (i.e. taking time to be alone, journaling, asking what you want before asking others what they want, etc)<\/li>\n\n\n\n<li>Care for your physical body &amp; physical living spaces (i.e., tracking your cycle, taking showers\/brushing teeth, getting dressed\/making your bed, going grocery shopping\/meal prepping, cleaning\/removing excessive clutter, personalizing\/decorating, tending to repairs, etc.)<\/li>\n\n\n\n<li>Balanced self care-play\/work-tasks\/caregiving-partnership<\/li>\n\n\n\n<li>Responsible finances<\/li>\n\n\n\n<li>Getting off mindless screens<\/li>\n\n\n\n<li>Engaging nature &amp; connection&nbsp;<\/li>\n\n\n\n<li>Creating or participating in a hobby\/interest<\/li>\n\n\n\n<li>Honest with yourself about people\/choices that are counter-productive to your mental health<\/li>\n\n\n\n<li>Living in integrity &amp; with boundaries (i.e., speaking up, saying \u201cno\u201d, not apologizing for your needs, first identifying and then not betraying your core values, holding consequences\/accepting there will be disappointment\/loss\/change\/transition, etc)<\/li>\n\n\n\n<li>Asking for help<\/li>\n\n\n\n<li>Attuning or giving back to something bigger than yourself (i.e., prayer\/meditation, being in flow-art\/hobby, volunteering\/service, etc.)<\/li>\n\n\n\n<li>Remaining gentle with yourself and your mistakes, forever beginning again by doing the next right thing or the next thing right, with infinite-unconditional mercy and grace<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Next Session Worksheet\/Starting therapy 1.&nbsp;What are my specific goals at this point in therapy?&nbsp;What will have changed in my life when I will feel I no longer need therapy, given <a class=\"more-link\" href=\"http:\/\/jessicadeeb.com\/?p=2026\">Continue Reading &rarr;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[17],"tags":[],"_links":{"self":[{"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/posts\/2026"}],"collection":[{"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2026"}],"version-history":[{"count":38,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/posts\/2026\/revisions"}],"predecessor-version":[{"id":5281,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=\/wp\/v2\/posts\/2026\/revisions\/5281"}],"wp:attachment":[{"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2026"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/jessicadeeb.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}