21-Day Mental Therapy Plan for Vanshita Sharma
This is a 21-day mental therapy and healing plan designed for Vanshita Sharma to overcome
anxiety and trauma caused by past experiences. Each day includes 10 questions to self-reflect and
2 tasks to keep the mind busy and promote emotional healing. The goal is to help her regain mental
strength, focus, and emotional balance while letting go of past trauma.
Day 1
Questions:
1. What thoughts crossed your mind today when you remembered your triggers?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 2
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 3
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to Raghav?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 4
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 5
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 6
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 7
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 8
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 9
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 10
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 11
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 12
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 13
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 14
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 15
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 16
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 17
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 18
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 19
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 20
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
Day 21
Questions:
1. What thoughts crossed your mind today when you remembered past events?
2. How did you respond to these thoughts emotionally?
3. Did you experience any anxiety today? If yes, what triggered it?
4. What positive memories or moments from today made you feel relaxed?
5. How would you rate your focus level on your personal goals today?
6. What did you do differently today to break negative thought patterns?
7. How did you handle your emotional triggers related to past trauma?
8. How do you feel about your emotional progress so far?
9. How much effort did you put into your self-care routine today?
10. What is one thing you feel proud of doing today?
Tasks:
Task 1: Practice deep breathing or meditation when a trigger arises.
Task 2: Write down one positive thought that can replace your negative one.
