35 Homework

Part 1. Thought-Stopping Practice

Practice at least once daily (more if intrusive thoughts appear).

Steps:

• Notice intrusive or guilt-based thought, then:
  • Imagine it clearly
  • Interrupt with firm internal or verbal “STOP”
  • Immediately shift to calming image/memory
  • Rate anxiety before and after

Pleasant replacement images:

✔ Quiet Sunday coffee
✔ Redwood forest memory
(or any additional peaceful imagery)

Goal: Train the brain to disengage from rumination loops.

Part 2. Worry Exposure (Emotional Processing)

Choose one emotionally difficult topic (e.g., Theo’s health, father’s death).

• Sit with the worry intentionally
  • Allow emotions without avoidance
  • Stay until anxiety naturally decreases
  • Reimagine outcome with compassion and non-blame
  • Record peak anxiety and recovery

Goal: Reduce emotional avoidance and guilt.

Part 3. Limit-Setting Practice

Practice one small boundary per day.

Examples:

• Say no to an extra obligation
  • Avoid over-explaining
  • Allow others to manage disappointment
  • Resist apologizing unnecessarily

Record:

• Situation
  • Anxiety level
  • Outcome
  • What actually happened

Goal: Reframe fear of rejection and guilt.

Part 4. Thought & Worry Records

Continue daily tracking:

• Trigger
  • Automatic thoughts
  • Worst-case prediction
  • Balanced response
  • Re-rated anxiety

Part 5. Relaxation Practice

Continue PMR or equivalent once daily minimum
Use after exposure or emotional spikes.

Part 6. Therapy Journal

Reflect on:

• Moments of guilt vs. responsibility
  • Evidence you are not responsible for others’ actions
  • Emotional reactions to boundaries
  • Signs of resilience during stress

Part 7. Prepare for Next Session

• Read preview to Session 9
  • Review previous thought records
  • Identify recurring cognitive themes
  • Bring questions