Hi Lily

Its sounds like you have a good idea of what you need to work on and what you need to do.

With regards with working on understanding your past and how its impacting your present finding a new therapist with that specific goal in mind might be helpful.  I found David Richo books a helpful guide – ‘When the Past Is Present’ and ‘The Five Things We Cannot Change’

For the issue of what you can do now I like what you said, “I think I need to set small tasks for myself and not do too much at once.”

From the list I would start with – exercising more while practicing non-judgment. “Just do it” no thinking required

I challenge you to go for a walk at lunch or after supper everyday for the next two weeks. Doesn’t have to be far.

While your walking,  notice your thoughts. Notice what happens if you label yourself based on the thoughts you have. There is no right or wrong way to take a step,  no right or wrong thoughts.  Each step is only a step each thought only a thought. Feel the wind and the sun or the rain… notice that the thoughts quite and change if you set your attention on the light in the trees…  notice that thoughts flow, they can be observed without attaching ‘yourself’ to them…. Without having to follow them down the rabbit hole…