Session #4

Mapping How Thoughts Affect My Motivation

Tuesday 14th Oct · 24m 35s

In today’s session, you talked about how your anxiety often makes you push for perfection and how that pressure can leave you tense and tired.


We explored how you can start noticing those moments earlier and use short pauses to calm yourself before the stress builds.


You practised a simple breathing exercise to slow down and realised how quickly your body responds when you let yourself pause.

💡 Key Insight

You discovered that connection begins with yourself — when you slow down and find calm, confidence follows naturally.

🌱 Your plan for the week

Visualization Exercise:

  1. Close your eyes and picture a safe, calm place.

  2. Focus on what you can see, hear, and feel.

  3. Stay with that image for one minute each day.


Gratitude List:

  1. Each morning, write down three things you’re grateful for.

  2. Add one reason each is important to you.

Use these before or after social moments to steady your thoughts and stay grounded.

🎯 Your Progress

You’ve made a strong start by learning how to find calm and appreciation in daily life. Next time, we’ll build on these exercises by exploring ways to bring this same sense of ease into real interactions. Each practice you do this week will make those conversations feel lighter and more natural. You’re already taking steps toward feeling more connected and confident again.