Hey guys, I am looking for a bit of practical advice here. Last week I had a really, really tough therapy session that brought up a mixture of feelings that I had kept buried for years and years. It also addressed reasons back in the past for current safety behaviours and how I feel about myself. I am really struggling with it, and in therapy today I said how much I had struggled the past week with it, and what I had tried to do to manage it. They probed me again and again but were less aggressive in their approach than last week. They asked me what I had done to manage the depression following the session last week and I outright said I had not done anything they had suggested like confide in my partner or confide in anybody because that is one of the problems I struggle with, which we had discussed last week. They understood, and gave me some suggestions and advice. But the problem is the further I fall into the depression, the less likely I am to confide in someone or reach out for help. Last week I genuinely nearly phoned my therapist to discuss how shit I was feeling, but every time I try, something always stops me. I don't know why. Well I do know why, but I wish I wasn't the way I was. In the past I have tried to write notes to explain how I feel. I really need to address this, and I think I can solve this problem with my therapists and we are also looking at assertiveness which is one of my biggest issues as well so I think in the next few weeks I can tackle it. I am just feeling a lot of distress following what we discussed last week and I am really struggling with it. It's making me tearful and really depressed and until I am able to tackle my reasons behind isolation and not seeking help I really don't know what to do. I am going to try and ring my therapist on Friday, I will really try but I don't know if I can. In the mean time, until I can deal with my issues around seeking help I am looking at practical ways to deal with high levels of distress from therapy. What can I do to manage the levels of distress? I have tried to distract my mind, but as soon as I stop distracting the thoughts come back again and my therapists have said outright it is not the answer and all it will do is exhaust me so suggested I perhaps do an activity for a maximum of 15 minutes at a time to try and make it less exhausting, but maybe enough to take my mind off my thoughts for a bit. I have tried to apply the compassionate mind training I've learned, but again, my mind is constantly wandering off all over the place although I have had more success with that than distraction. I really don't know what to do, and I feel so crappy, so down, really dreadful. What can I do to manage these high levels of distress?