Dear Sesha:

I will add suggestions to your plan: “8am: getting up, washing my face, breakfast“- start the morning with guided meditation, one of the Mindfulness meditation series by Mark William’s. One of the meditations is called “Sounds and thoughts”, another is called “Befriending meditation”, there are more, and they are excellent, and you can download them for free.

“10am – 3pm: (sometimes sport, but often empty/screen time)” – Incorporate here tasks in regard to looking for a job, volunteering, and/ or signing up for a course to study (“I am thinking to get a job, volunteer and taking some courses to learn something new“).

“3pm-6pm: outside, walk, reading a few pages of a book” – how about attending a yoga class and/ or a book club where you can be around people and/or exchange ideas with people (“I am especially missing the interaction with people to exchange ideas and perspectives on different aspects of life“)

“6pm: cooking dinner, watching a movie, surfing the internet” – consider doing one of the CBT worksheets/ exercises I mentioned to you Feb 28, available online (one source is think cbt. com/ CBT thought record)

“11pm: sleeping time” – add another guided meditation by Mark Williams, (or Mountain Meditation, or another of your liking).

anita