设定目标与进展回顾

Welcome back, Sarah. It's good to see you again. Let's start by reviewing the past few weeks. How have things been going with the emotional regulation techniques we discussed?

Thanks, Dr. Miller. I think they've been really helpful. I've found the deep breathing exercises particularly useful when I feel overwhelmed. I'm still struggling a bit with the journaling, though.

That's great to hear about the breathing exercises. Even small steps are progress. What specifically makes journaling a struggle for you?

It's just hard to get started, and sometimes I feel like I don't have anything profound to write. I also worry about what I'll write down if I'm feeling really low.

That's a very common hurdle. Remember, journaling isn't about profundity; it's about externalizing your thoughts and feelings. Maybe we can adjust the goal for journaling – instead of writing a lot, how about just five minutes a day, regardless of what comes out? Or even just a few bullet points?

Five minutes sounds much more manageable. I think I could commit to that. And the bullet points idea is good, too.

Excellent. So, for the next two weeks, let's keep practicing the deep breathing, and aim for five minutes of journaling daily, no pressure on content. Also, if you feel ready, I'd like to introduce a new goal: identifying triggers for your anxiety. We can start by just noting them down when they occur.

That sounds like a good next step. I'm willing to try identifying triggers. So, to summarize, continue deep breathing, five minutes of journaling, and start noting anxiety triggers?

Precisely. We'll check in on these goals at our next session. Remember, consistency is key, and be kind to yourself through the process. You're doing very well, Sarah.