Why I Created a Therapy Journal

Photo Credit: Canva

Starting therapy is brave. And let’s be honest, sometimes it feels overwhelming too. You might sit down before your first session thinking: What do I even say? Will this be worth it? How do I make the most of my time?

I hear you. Therapy takes courage, and it is not always easy. But I also know that when you come into session feeling prepared, and when you give yourself space to reflect afterward, the work can go deeper and feel more meaningful.

That is why I created something for you: a One Page Therapy Journal.

Why I Made This Journal

In my work with clients, I have noticed a common theme: high-achievers love to be prepared. You are used to planning, performing, and checking boxes, but therapy does not always come with a clear roadmap.

This handout is my way of helping you create some structure around the process, without taking away the openness and flexibility that therapy requires. Think of it as a supportive guide, something to hold onto before, during, and after our conversations.

What’s Inside

The therapy journal is simple but powerful. It is designed to walk with you through each stage of your session:

✨ Before Session: A space to jot down topics, concerns, or goals. Maybe something has been weighing on you, or maybe you just want clarity on one situation. You will capture it here.

🗒 During Session: A place for quick notes. Sometimes an “aha” moment comes fast, or your therapist shares a tool you do not want to forget. Writing it down makes it easier to carry with you.

🌿 After Session: Reflection prompts to help you integrate what came up. This includes space to explore feelings, thoughts, concerns, wins, and even perceived losses. Reflection deepens the work and helps you stay connected to your growth between sessions.

Gentle Encouragement

If therapy feels hard, you are not alone. Just showing up is already a victory. This handout is not about doing therapy “perfectly.” It is about creating space for yourself to slow down, notice what matters, and carry therapy beyond the session.

Remember: therapy is a journey, not a straight line. Some days will feel light and hopeful. Others might feel heavy. Both are part of the process.

Download Your Copy

I’d love for you to use this as a companion to your therapy journey. Sign up today to receive your free one-page therapy journal. You can type directly into it or print it out and write by hand, it’s yours to keep and use however feels best for you.

Final Thoughts

Therapy is about more than just talking. It is about being seen, heard, and supported in real ways. My hope is that this handout helps you feel grounded, prepared, and encouraged as you step into this important work.

And if you are considering starting therapy, know this: you do not have to walk this path alone. I would be honored to walk alongside you. Book your consultation here.