Social
ASSESS
Complete social anxiety assessment in session with Katharine, and review results together.
What's up with sleep?
Write down at least 3 ways your life will improve or change with better sleep.
Post these somewhere you will see them (on your bathroom mirror, on your fridge, etc)
WWYDD?
(What Would Your Dogs Do?)
Brainstorm with Katharine 2 forms of play, enrichment or activity your dogs enjoy, and commit to doing them 3x this week.
Podcast or Bust
Pick one of the podcasts listed below (or find a trans/queer podcast you're interested in) and listen to at least 1 episode.
Come to session and teach Katharine about what you've learned, or bring something you'd like to discuss from the episodes you listened to.
- One from the Vaults
-Gender Reveal
-Transgender School
Learning from Observation
Find and watch 3 videos (on Youtube, TikTok, etc) about how people overcame social anxiety and/or agoraphobia.
Come to next session with your reactions to what you saw.
Pick a Sleep Prompt
Choose 1 thing to pair with your attempts to fall asleep, and be sure to do the prompt each time you try to fall asleep
Ex: Pick 1 podcast episode to listen to, or 1 Youtube playlist of shows to have on in the background
Get in the Meow Mix
Pick a day you aren't working, and dedicate it to spending time alongside your cats. You eat when they eat. If they want to play, try to find ways to get them engaged with you. If they are napping, take the opportunity to lay near them or take a nap yourself.
Report back your experience.
Write yourself a letter
Write yourself a letter to "come out" to yourself. Be intentional about the paper you choose, the writing utensil you use. Ask Katharine for more guidance if needed.
What's fun to you?
Make a list (with Katharine or on your own) of hobbies or activities you'd like to try.
WARMTH
For the next week, only drink warm or room-temperature beverages.
Take yourself on a date
2. Get dressed up
3. Take yourself on the date, and take a few notes (in your phone, on paper) about your experience
Name Game
Option 1: Make a list of at least 10 women/femme names you like. Pick 1 to "try on" for a day. Bonus if you let Katharine refer to you by the name in session.
Option 2: Find a playlist of songs with women's names in the title. Listen through them, and note the ones that you like. Share the ones you like at next session.
DREAM IT TO DO IT
Write out 5 things you would want to do with a friend.
Be specific: Where would you do these things? When would you do them? How would doing these things make you feel?
TRACK
Download the CBT-I app on your phone and use daily for 2 weeks
CHALLENGE!
Pick 1 system to design with Katharine.
Options include (but not limited to):
-Laundry
-Doing dishes
-Self-care tasks
Affirming Ritual
Pick a ritual to pair with your HRT.
Ex: Pair doing HRT with a spritz of perfume you like, say something affirming aloud when doing HRT, listen to a favorite song
Get in the mix
Take 1-2 strategies you learned from the "Learning from Observation," and make a commitment to try to implement them in your own life, for at least 1 week.
Give yourself the gift of structure
Pick a time to commit to getting out of bed in the morning and a time you are committed to trying to sleep at night.
For this week: Get out of bed for at least 20 min at the time you pick, and give yourself at least 20 minutes of a "good faith" attempt at falling asleep at the same time each night. Notice what happens over time--what barriers come up, does it get easier?
CHALLENGE!
Pick 1 local news outlet or local Facebook group. Sign up for the newsletter or join the group, and challenge yourself to read the newsletter for 2 weeks, or check in on the Facebook group for 2 weeks.
Practice makes it easier
Pick a family member, and write a "coming out" letter to them. Tell them what you want them to know about who you are, your hopes for yourself, and how you want them to fit into your life. (You don't have to send it or share it with anyone)