Notes

0:00 - 1:00 (Introduction & Building Rapport)
Counsellor:
Welcome, Brad. I’m glad you made it today. How have you been feeling lately?

Brad:
I’ve been okay… kind of up and down. School’s been stressful, and I’ve been drinking more to cope.

Counsellor:
It sounds like you’re dealing with a lot right now. What’s been the hardest part lately?

1:00 - 2:30 (Exploring Key Issues)
Brad:
Definitely school. I feel like I’m failing, and it’s just getting worse.

Counsellor:
I can hear the pressure you’re under. When you say “failing,” what does that mean to you?

Brad:
It feels like I’m falling short—like I can’t keep up.

Counsellor:
That must be exhausting, feeling like you’re not meeting expectations. Have you felt this way for a long time?

2:30 - 4:00 (Family Dynamics & Expectations)
Brad:
Yeah, since I was a kid. My parents always expected me to be perfect.

Counsellor:
Growing up as the “responsible one” sounds like it carried a lot of weight. How does that affect you now?

Brad:
I feel like I’m always letting them down. They say, “Just try harder,” but it’s never enough.

Counsellor:
That sounds painful—to feel like you’re not good enough, despite your efforts. How do their expectations impact your drinking?

4:00 - 6:00 (Understanding Coping Mechanisms)
Brad:
Drinking helps me forget about the pressure. But then the next day, it’s worse.

Counsellor:
So, it gives you temporary relief, but the guilt and stress return. That cycle sounds tough.

Brad:
Yeah, I don’t know how else to cope.

Counsellor:
It makes sense that you’d look for an escape. What would it mean for you to find other ways to handle the stress?

6:00 - 8:00 (Exploring Alternatives & Self-Compassion)
Brad:
I guess I’d need to talk more about it. Maybe stop being so hard on myself.

Counsellor:
Being kinder to yourself sounds important. How could you practice that this week?

Brad:
Maybe remind myself it’s okay to struggle.

Counsellor:
That’s a great start. Could you set aside a moment each day to reflect or write down one thing you handled well?

8:00 - 10:00 (Closing & Action Steps)
Brad:
I’ve tried journaling before. Maybe I should start again.

Counsellor:
Even a sentence a day can help. It’s a way to acknowledge your efforts and feelings.

Brad:
Yeah, it might help clear my head.

Counsellor:
That’s a positive step forward. Remember, you’re not alone in this. Let’s check in next time about how journaling and self-compassion are going.