Weekly Plan for Self-Observation
The weekly plan is an important tool for self-observation and therapy support. It helps to identify patterns and document therapy progress.
Instructions
Section titled “Instructions”Indicate intensity from 1-10:
- 1 = very low / not present
- 5 = moderate
- 10 = very strong
Weekly Plan Template
Section titled “Weekly Plan Template”| Date | Medication | Alcohol | Drugs (which?) | Suicidal Thoughts (Intensity/Type) | Inner Tension | Nervousness | SH (Type?) | Menstruation | Remarks |
|---|---|---|---|---|---|---|---|---|---|
Explanation of Columns
Section titled “Explanation of Columns”Medication
Section titled “Medication”Record all medication taken here with dosage.
Alcohol
Section titled “Alcohol”Document alcohol consumption (amount and type).
If applicable: Which substances were consumed?
Suicidal Thoughts
Section titled “Suicidal Thoughts”- Intensity from 1-10
- Type of thoughts (describe if possible)
Inner Tension / Pressure
Section titled “Inner Tension / Pressure”How high is the inner tension on a scale of 1-10?
Nervousness
Section titled “Nervousness”General nervousness level from 1-10.
SH (Self-Harming Behavior)
Section titled “SH (Self-Harming Behavior)”- Has it occurred? (Yes/No)
- If yes: What type?
- Intensity/severity
Menstruation
Section titled “Menstruation”For documenting hormonal influences on mood.
Remarks
Section titled “Remarks”Special events, triggers, positive experiences, applied skills, etc.
What Is the Weekly Plan For?
Section titled “What Is the Weekly Plan For?”- Pattern recognition: Identifying connections between events and symptoms
- Therapy support: Concrete data for discussions with the therapist
- Early warning system: Noticing deteriorations early
- Progress documentation: Making improvements visible over time
- Self-awareness: More conscious perception of one’s own condition
Tips for Keeping the Plan
Section titled “Tips for Keeping the Plan”- Regularity: Fill it out at the same time every day
- Honesty: Only honest information helps
- No self-judgment: The plan serves observation, not evaluation
- Bring it to the therapist: Show the plan during therapy sessions
- Look for patterns: After a few weeks, search for connections
Download
Section titled “Download”You can print out the weekly plan and keep it by hand or maintain it digitally in a spreadsheet.