Client
J. M.Adult · Telehealth + in-person · Self-referred
You came in describing persistent, hard-to-control worry most days for the past several months — racing thoughts, trouble falling asleep, muscle tension, and avoidance of work emails and social plans. Together we understand this as generalized anxiety disorder.
You also named real strengths to build on: you're insightful about your patterns, you follow through once a plan is clear, and you have a supportive partner. This plan turns that into a steady, week-by-week path back to feeling like yourself.
<b>Box breathing</b> — a 4-4-4-4 reset to use the moment worry spikes, before it builds.
<b>Worry window</b> — a scheduled 15-min daily slot to contain rumination instead of all-day spillover.
<b>Thought records</b> — catch a hot thought, test the evidence, and write a fairer one.
<b>Wind-down routine</b> — screens off, dim lights, and a short body scan 45 minutes before bed.
Reach me at the office line during business hours. In a crisis or if you ever feel unsafe, call or text 988 (Suicide & Crisis Lifeline), available 24/7, or go to your nearest emergency room. You are never a burden for reaching out.
We reviewed this plan, and it reflects the goals and approach we agreed on. The client received a copy.