Well, if those takeaways were literal quotes, you’ve got a problem.

Otherwise, therapy is a process of achieving those things as goals. And you aren’t going to do that in five sessions.

For real, you gotta think in terms of months to get going in therapy in terms of seeing changes, and years for lasting changes that send issues into remission. And that’s what it is, remission, not a cure. You can’t cure things that are an extension of a functioning system, and the kind of things you’ve stated as the issues you are trying to address are standard features of the human mind, they’ve just become disordered.

So, taking those takeaways into a more constructive format, you would work on shifting your sleep schedule by keeping both an activity diary, and tracking your sleep patterns if possible. Figure out the pattern that leads to unhealthy sleep, and then you can start working on shifting it.

You would work on going out more by taking a set time to literally just step outside into the sun. Set an alert/alarm and look at it like a job. Yes, that’s absurdly minimal, but you don’t yet have the tools to engage in prolonged exposures, so it’s about touching figurative grass if you’re in a city, or literally if you have a lawn. Just go out long enough that you could touch the ground. That’s the first step. Worry about more later, once you’ve built that pattern.

You see what I’m getting at?

There are proven things that help with the anxiety/depression/ptsd/panic complex. They are very hard to do when you’re dealing with those issues, so you take baby steps.

Even the “people aren’t spending their time thinking about you” is a baby step towards a more full way of thinking about the world that allows improved function.

And, when a question that seems ridiculous like “what do you do at home” comes up, you answer it. As honestly as possible, and let the therapist guide you along once you start. You’ll say something like “I’m on lemmy, bullshitting and scrolling memes”. They’ll ask something else, you’ll answer that too. Early on, the questions are as much about them getting an understanding of you as anything else. Therapy is a relationship. Relationships are built on a mutual exchange of shared experiences. The way we build any relationship is by talking (mostly).

With individual, one on one therapy, the structure keeps things from boiling over. Small steps to understanding and trust. You can’t rush it. Trying to makes it take longer.

It’s also important to eventually find the ability to express when a question is triggering. That won’t be easy at first, but it’s not only helpful in sessions, it’s part of the tool kit you’re trying to gather by doing therapy.

It’s a marathon, not a sprint.

And, hey, if you and this therapist don’t mesh, for any reason, it’s okay to find another. Give it a while though.