Hello everyone. I’m currently in therapy one hour a week, and my therapist focuses on DBT. i don’t do the traditional group because there isn’t any within 100 miles of me. 

Anyways, i feel like the new techniques i learn and the stuff she wants me to try i always forget the next day. And then i come in the week after feeling like a failure because i haven’t been able to implement anything because i don’t remember it.. 

How do you guys remember things/techniques from therapy? Do you take notes or something? I feel like i’ve been doing bad at therapy lately and i’m not progressing :( 