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Show up feeling prepared. With reflections, wins, and things to unpack.

Studio overview

Generous Free Tier – Completely Private

Worksheet

Guided reflection worksheets for deeper insights

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

M

Maya, 24

Junior designer · 3 months in

0:47

"I had this massive breakthrough on Tuesday and by Friday I couldn't even remember what it was about. Like, I know it felt important? But now it's just... gone. And I can't exactly text my therapist like 'hey what did I realise again'"

J

James, 28

Account manager · 1 year in

Notes
Edited 2h ago

therapy stuff

- week 47

- still not sure if im getting better

- or just getting better at talking about it

- is that the same thing??

- ask sarah on thursday

- (will forget to ask sarah)

P

Priya, 22

Final year student

iMessage

bex

just left therapy and I'm already annoyed I didn't say the actual thing
why do I do this every time
THE ACTUAL THING
write it down rn before you forget
where tho
T

Tom, 26

Works nights · can't sleep days

2:47
r/therapy
ChatGPT
+ 3

🔍 is it normal to feel worse after therapy reddit

r/therapy· 4h

DAE feel like their therapist doesn't fully get it?

247 comments

"my therapist doesn't text back at 3am. fair enough tbh"

Keep What Matters — In Your Own Words

I'm Overthinking Conversations
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Reflection

I'm Overthinking Conversations

I replay every interaction, analysing what I said wrong.

Stood up for myself at work
View Example
Breakthrough

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?
View Example
Next Session Topic

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
View Example
Reflection

Nothing Is Perfect Enough

I spend hours on simple tasks, terrified of mistakes.

ChatGPT said this — is it right?
View Example
AI Chat

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
View Example
Milestone

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

01

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?

02

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

1

What's the worst outcome you're imagining?

2
3
03

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

Active

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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Make every session count

For the best in-therapy experience

Stop forgetting what you wanted to say. Arrive at each session with clarity, prepared to dive deeper.

100%
private & anonymous
Free
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5 min
to prepare for your next session

See what a reflection looks like

Try a free worksheet based on what's on your mind — no account needed.

AI-personalised reflection worksheets
Track breakthroughs and setbacks
Session preparation tools

Free tier includes weekly reflections. Pro at £4.99/mo for unlimited access. Included free if your therapist uses OutSession.

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