Turn your notes into your personal playbook.

14 March at 09:41

Therapy — what actually works

when the lid flips: box breathing. in for four, hold seven, out for eight. three rounds is enough.

say the feeling out loud first

walk round the block, ten minutes counts

anxious days: 5 things you can see, 4 you can touch, 3 you can hear.

call someone before it gets to nine. don't sit with it past then.

the walk counts. even round the block, even ten minutes.

if none of it works — that is data, not failure.

next session: ask about the mornings