How to Prepare for a Therapy Session

Coming to therapy with prepared notes can dramatically improve your progress. This tool helps you move from vague feelings to specific patterns and actionable discussion points.

Step-by-Step Guide

Track consistently: Note mood (1-10) and symptoms for a few days before your session.
Identify triggers: Look for patterns in time, place, people, or activities.
Formulate questions: What do you want to understand or change? Write it down.
Review past goals: What did you work on last time? What helped or didn't?
Bring this summary: Use the generated notes to stay focused during the session.

Example Entries

Goal:

"Reduce evening anxiety affecting sleep."

Symptoms:

Restlessness, rapid heartbeat, worry about tomorrow.

Question:

"What grounding techniques work best at night?"

Goal:

"Improve communication in my relationship."

Triggers:

Feeling dismissed, discussing finances.

Question:

"How can I express needs without blaming?"

Common Symptom Categories

Category	Examples
Emotional	Sadness, irritability, anxiety, numbness
Cognitive	Racing thoughts, poor concentration, memory lapses
Physical	Fatigue, headaches, muscle tension, sleep changes
Behavioral	Withdrawal, procrastination, increased substance use

Frequently Asked Questions

How accurate is this tool?

It's a personal organizer, not a diagnostic tool. Accuracy depends on your honest and consistent input. It helps you observe patterns, but a therapist provides clinical interpretation.

What if I can't identify my triggers?

That's common. Start by noting what was happening around the time you felt a shift in mood, even if it seems unrelated. Your therapist can help you explore connections.

When should I seek immediate help?

If you have thoughts of harming yourself or others, experience severe disorientation, or feel in crisis, contact a crisis line or emergency services immediately. This tool is for preparation, not crisis management.

Therapy Session Prep Worksheet

Session Details

Mood & Symptom Tracker (Past Week)

Questions & Topics

Session Summary

Discussion Priority Checklist

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Therapy Session Prep Worksheet

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