Your Therapy Journey: A Guided Self-Discovery Plan

Starting therapy is an empowering step toward understanding yourself and creating meaningful change. This plan offers a structured approach that allows you to explore key areas over two-week periods. By focusing on one area at a time and using the tools provided, you will build awareness and practical skills to support your growth.

This journey focuses on building a deeper relationship with yourself—learning to understand your emotions, thoughts, body, and inner beliefs. It’s about creating the foundation for a more compassionate and empowered you.

Weeks 1–2: Emotional Regulation – Part 1

• Focus: Build awareness of your emotions and how they influence your thoughts and actions.
• Activity: Track your emotions daily using a mood log. Identify when they arise, what triggers them, and any physical sensations associated with them.
• Goal: Recognise patterns in your emotional responses and understand their impact.
• See link below

Weeks 3–4: Emotional Regulation – Part 2

• Focus: Practise techniques to manage emotions and respond calmly in challenging situations.
• Activity: Use strategies like grounding, deep breathing, or the STOMP method. Track when and how you use these techniques and reflect on their effectiveness.
• Goal: Build a personalised toolkit for emotional regulation and develop your ability to respond calmly.
• See link below

Weeks 5–6: Building Awareness with Thought Records

• Focus: Explore how your thoughts impact your emotions and behaviour.
• Activity: Log situations, automatic thoughts, emotions, and reactions using a thought record. Identify recurring patterns and begin challenging unhelpful or unrealistic thoughts.
• Goal: Foster balanced and constructive thinking patterns and challenge negative self-talk.
• See link below

Weeks 7–8: Understanding the Body and Emotions with Body Scanning

• Focus: Tune into your body to identify where stress and emotions are held physically.
• Activity: Practise body scanning daily. Track sensations you notice and reflect on how they may relate to your emotional state.
• Goal: Develop greater body awareness to better manage emotional tension and stress.
• See link below

Weeks 9–10: Meeting Your Inner Critic

• Focus: Identify and understand the critical inner voice that influences your self-esteem and self-worth.
• Activity: Track when your inner critic appears, what it says, and how it affects you. Practise reframing these critical thoughts with self-compassion and understanding.
• Goal: Cultivate a kinder and more supportive inner dialogue.
• See link below

Weeks 11–12: Exploring Core Beliefs

• Focus: Examine the deeply held beliefs that shape your self-image and relationships.
• Activity: Reflect on unhelpful beliefs like “I’m not good enough” or “I have to be perfect.” Use prompts to challenge and reshape these beliefs.
• Goal: Align your beliefs with your values and strengths, leading to a healthier self-perception.
• See link below

Weeks 13–14: Mindfulness Practice

• Focus: Cultivate mindfulness to help you stay present in the moment and reduce stress.
• Activity: Practice mindfulness techniques such as breathing exercises, mindful walking, or body scanning. Track how you feel before and after each practice, and note any changes in your stress levels or emotional reactions.
• Goal: Increase your ability to focus on the present moment, reduce stress, and promote emotional well-being.
• See link below

How This Works

Each focus area includes tools to help you practise and track your progress over two weeks. Use the provided links to access the resources needed for each stage of your journey.

This plan encourages self-exploration, empowerment, and emotional growth, which will serve as the foundation for both your personal development and healthier relationships with others.

Interested in Working with Me?

If you’re not currently having therapy with me but would like to explore how we can work together, please get in touch. I’d be happy to hear from you.

INNER CRITIC

CORE BELIEFS