Session preparation: September 21, 2026
Andy
Your anxiety companion
Mood entries the client logged themselves. This is not a diagnosis.
High-distress entries
21 mood entries rated bad or very bad in this period
• 40 mood logs since last session.
• Notable spike on 2026-09-13 22:26: Bad (Anxious, Overwhelmed). Felt sick before the presentation, scared of going blank in front of everyone.
• 17 of 21 high-distress mood entries had no breathing session within 2 hours.
Average mood is about 1.4 points higher than earlier in this period. Lowest averages in the Night (10pm to 5am).
Time of day
Day of week
2026-09-13 22:26 · Bad
Anxious, Overwhelmed
Work or studies
Felt sick before the presentation, scared of going blank in front of everyone.
2026-09-07 22:30 · Very Bad
Panic, Burnt out
Work or studies, Alone Time
Heavy afternoon, feel useless and like today isn't worth trying.
2026-09-07 13:20 · Bad
Anxious, Overwhelmed
Work or studies
2026-09-04 18:17 · Bad
Anxious, Stressed
Work or studies
Work piling up and that trapped feeling, I should be able to handle all of it.
2026-09-04 08:27 · Bad
Anxious, Overwhelmed
Work or studies, Alone Time
Cancelled dinner and stayed in, then felt lonely about it.
Guided breathing and structured exercises
Box breathing
10 sessions, 10 rated afterwards. Felt better after 8, the same after 2, worse after 0.
Calm Down Quickly
10 sessions, 10 rated afterwards. Felt better after 8, the same after 1, worse after 1.
Day-by-day programme work done in this period.
9 programme days across 2 programmes.
Basics 2: Quiet racing thoughts
Day 3 of 5. Last day 2026-09-20.
3 days logged. Calmer after 3, still activated after 0.
Basics 1: Understand your panic
Completed all 6 days. Last day 2026-09-06.
6 days logged. Calmer after 5, still activated after 1.
Categories reviewed: hopelessness, anxiety/panic, cognitive distortion, self-criticism, risk language, somatic, avoidance, relational.
• Hopelessness language: 3 mentions in 3 entries
• Anxiety/panic language: 13 mentions in 10 entries
• Cognitive distortion language: 9 mentions in 9 entries
• Self-criticism language: 3 mentions in 3 entries
• Risk language: none found in notes
• Somatic language: 2 mentions in 2 entries
• Avoidance language: 3 mentions in 3 entries
• Relational language: 3 mentions in 3 entries
• Exercise tagged 6 times.
• Work or study tagged on 21 high-distress entries.
• Social activity on 4 entries rated good or very good.
Sorted by date, newest first.
High distress
2026-09-03 · 22:26 · Bad
Anxious, Stressed
Can't sleep, going over the same thing since two in the morning.
High distress
2026-09-02 · 18:25 · Very Bad
Panic, Trapped
Had a panic spike on the tube, tight chest and wanted to get off at the first stop.
High distress
2026-09-01 · 22:14 · Very Bad
Panic, Trapped
Had a panic spike on the tube, tight chest and wanted to get off at the first stop.
High distress
2026-09-01 · 13:24 · Bad
Anxious, Stressed
Anxious all afternoon, always thinking I'll get it wrong and that it's my fault.
High distress
2026-08-30 · 22:22 · Very Bad
Panic, Burnt out
Heavy afternoon, feel useless and like today isn't worth trying.
High distress
2026-08-29 · 18:21 · Very Bad
Panic, Trapped
Felt sick before the presentation, scared of going blank in front of everyone.
High distress
2026-08-29 · 08:11 · Very Bad
Panic, Burnt out
Heavy afternoon, feel useless and like today isn't worth trying.
High distress
2026-08-28 · 13:20 · Bad
Anxious, Stressed
Work piling up and that trapped feeling, I should be able to handle all of it.
High distress
2026-08-27 · 08:19 · Bad
Anxious, Overwhelmed
Cancelled dinner and stayed in, then felt lonely about it.
High distress
2026-08-26 · 22:18 · Very Bad
Panic, Burnt out
Can't sleep, going over the same thing since two in the morning.
High distress
2026-08-26 · 13:08 · Bad
Anxious, Overwhelmed
Cancelled dinner and stayed in, then felt lonely about it.
High distress
2026-08-25 · 18:17 · Bad
Anxious, Overwhelmed
Had a panic spike on the tube, tight chest and wanted to get off at the first stop.