Session preparation: September 28, 2026
Andy
Your anxiety companion
Mood entries the client logged themselves. This is not a diagnosis.
• Mood in the newer half of entries is about 1.4 points higher than in the older half (1 to 5 scale). Lowest averages: Night (10pm to 5am).
• Latest GAD-7: Sep 27, 2026 · 9 / 21 · Mild anxiety
High-distress entries
21 mood entries rated bad or very bad in this period
No acute risk language in notes
Based on written notes only. This does not replace a formal risk assessment.
• 40 mood logs since last session.
• High-distress entry on Sep 20, 22:26: Bad (Anxious, Overwhelmed). Lay in bed till noon, what's the point of getting up if it'll all go wrong anyway.
This is a self-check screening (GAD-7), not a diagnosis or medical device. If you're struggling, please reach out to a health professional.
• Sep 2, 2026 · 14 / 21 · Moderate anxiety
• Sep 27, 2026 · 9 / 21 · Mild anxiety
• 17 of 21 high-distress mood entries had no breathing session within 2 hours.
Mood in the newer half of entries is about 1.4 points higher than in the older half (1 to 5 scale). Lowest averages: Night (10pm to 5am).
Average mood (1-5 scale)
Time of day
Day of week
Sep 20, 22:26 · Bad
Anxious, Overwhelmed
Work or studies
Lay in bed till noon, what's the point of getting up if it'll all go wrong anyway.
Sep 14, 22:30 · Very Bad
Panic, Burnt out
Work or studies, Alone Time
Woke up at five with my heart pounding and a knot in my stomach all morning.
Sep 11, 18:17 · Bad
Anxious, Stressed
Work or studies
Mum called and I let it ring, didn't have it in me to talk.
Sep 11, 08:27 · Bad
Anxious, Overwhelmed
Work or studies, Alone Time
Everything I said in the meeting sounded stupid, they must think I'm useless.
Sep 9, 18:25 · Very Bad
Panic, Trapped
Work or studies
Read the same email four times and still couldn't reply, hands shaking.
Guided breathing and structured exercises
Box breathing
10 sessions, 10 rated afterwards. Felt better after 8, the same after 2, worse after 0.
Relieve Anxiety
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 2026-09-27.
3 days logged. Calmer after 3, still activated after 0.
Basics 1: Understand your panic
Completed all 6 days. Last day 2026-09-13.
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: 5 mentions in 4 entries
• Cognitive distortion language: 7 mentions in 7 entries
• Self-criticism language: 2 mentions in 2 entries
• Somatic language: 4 mentions in 4 entries
• Avoidance language: 2 mentions in 2 entries
• Relational language: 2 mentions in 2 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
Sep 8, 22:14 · Very Bad
Panic, Trapped
Skipped the team lunch so nobody would ask how I'm doing.
High distress
Sep 8, 13:24 · Bad
Anxious, Stressed
Chest tight on the way to work again, kept checking my pulse at my desk.
High distress
Sep 6, 22:22 · Very Bad
Panic, Burnt out
Snapped at my flatmate over nothing and then hated myself for it.
High distress
Sep 5, 18:21 · Very Bad
Panic, Trapped
Felt sick before the presentation, scared of going blank in front of everyone.
High distress
Sep 5, 08:11 · Very Bad
Panic, Burnt out
Heavy afternoon, feel useless and like today isn't worth trying.
High distress
Sep 3, 08:19 · Bad
Anxious, Overwhelmed
Work piling up and that trapped feeling, I should be able to handle all of it.
High distress
Sep 2, 22:18 · Very Bad
Panic, Burnt out
Can't sleep, going over the same thing since two in the morning.
High distress
Sep 2, 13:08 · Bad
Anxious, Overwhelmed
Cancelled dinner and stayed in, then felt lonely about it.
High distress
Aug 31, 13:16 · Bad
Anxious, Stressed
Had a panic spike on the tube, tight chest and wanted to get off at the first stop.
High distress
Aug 30, 18:05 · Bad
Anxious, Stressed
Anxious all afternoon, always thinking I'll get it wrong and that it's my fault.
High distress
Sep 14, 13:20 · Bad
Anxious, Overwhelmed
High distress
Sep 10, 22:26 · Bad
Anxious, Stressed