Therapy shouldn't depend on how well you explain yourself in 50 minutes.
Express what you're feeling — your way, your time. Sketch it, write it, log it, or queue a song that says it better than you can. Then bring it all to session.
Stood up for myself at work
Heart was racing but I did it.
Vienna — Billy Joel
Exactly what my therapist keeps telling me
"Friends don't want me there"
Feelings Wheel
Between Sessions Is Where Most People Get Stuck
This TikTok explains it perfectly — can I send it?
Is it needy to message between sessions?
Do I wait until Thursday or...
I'll definitely remember this for next week
I had something important... what was it?
Should I even bother going this week?
This article is literally me — where do I save it?
Maybe I'll just ask ChatGPT
What It Feels Like Between Sessions
Keep What Matters — In Your Own Words
I'm Overthinking Conversations
I replay every interaction, analysing what I said wrong.
Stood up for myself at work
Finally told my manager I couldn't take on another project. Felt shaky but proud.
What did you mean by catastrophising?
You mentioned I tend to catastrophise but I'm not sure I fully understand what that looks like for me.
Nothing Is Perfect Enough
I spend hours on simple tasks, terrified of mistakes.
ChatGPT said this — is it right?
It told me I might have anxious attachment. Want to check this with you before I spiral.
First week of exercise complete
Went to the gym 3 times this week. Small but feels significant.
"It feels more like a partnership using this with Peter - defo removes the 'i'm disturbing him' anxiety as I know things are sent, queued and ready for next week."
Therapy client
Using OutSession with their Therapist
How it works
Capture what matters
Write down thoughts, situations, or feelings between sessions. No structure needed.
Reflection
A guided reflection similar to a thought record
What's on your mind?
Reflect with guidance
Get personalised questions that help you think deeper — not generic worksheets or AI advice.
Overthinking Conversations
Smart Thought Record
It sounds exhausting to replay every interaction. That inner critic takes real energy.
Reflection Questions
What's the worst outcome you're imagining?
Show up prepared
Walk into your session with clarity. Know what you want to discuss and see your progress over time.
Session Board
3 items for next session
Work anxiety thought record
Worksheet
What is catastrophising?
Session Note
Stood up for myself at work
Breakthrough
Your therapist can see these items
"I used to forget everything I wanted to say. Now I walk in with clarity and we dive straight into what matters."
Therapy client
Using OutSession independently
FAQs
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