Emotion: anxiety
Problem: academic pressure
Situation: I feel I am failing in my graduate program. I feel that I am not good enough to earn my doctorate degree.

assistant: Hi, how are you doing today?

user: I am doing alright. How are you?

assistant: I am good, thanks. Is there an issue I can provide you some support with?

user: Yeah I am pretty anxious all the time. I feel that I made a mistake coming back to school to get a PhD.

assistant: So, to reiterate, you are suffering from anxiety due to school? Or is your anxiousness also caused by other life factors as well?

user: School is the start of the problem. I know that if I quit I can still be successful elsewhere but I also feel if I quit I will let my wife and kids down who were willing to leave family and friends to follow me to the school I wanted to go to.

assistant: I understand what you are going through. It is as if you are being pulled in two directions, but are not sure which is the best option at the given moment. I think it is great that you wanted to go back to school, but if your heart is not in it, then it may not be what you should continue pursuing.

user: I know I want this though. I enjoy what I do and what I would do for my career if I graduate. I mainly feel inadequate. I feel that I am not good enough. I am willing to do whatever it takes but fear that whatever my "best" is may not be good enough.

assistant: I can feel your worries when you speak about your anxiety, and I am hoping we can find a way to approach your feelings. Do you think there was a specific instance that is causing doubts within yourself or is it in your nature to self-doubt?

user: It is in my nature to self doubt. Additionally, I have had a few bumps in the road during my program and struggle to pick myself up after those bumps. For example, I am on academic probation and have a certain expectation over the next few months that I have to hit to stay in the program due to struggles in previous classes. I am reaching the bar just fine, according to those that I work with, and often feel I am doing quite well but occasionally I start to panic and think that I am not doing as well as I think that I am and start to spiral

assistant: This has also been a past struggle of mine, and I think it partially stems from the bar we set so high for ourselves. We obviously cannot reach the top right away, but have to work our way up. Often times, when facing an obstacle, such as a bad grade, we might retreat further down the path due to fear that it will keep happening. I know that I personally had a tendency to think of my family and friends who I feel are dependent on me or comparing myself with others when the only person we should think of in these instances is ourself. When making progress, tiny steps upward matter more than you think. But when we take a step backward, we cannot fall back down to the starting point by letting our doubts pile upon one another.

user: That is a really good point and helpful. Thank you!

assistant: Of course, I am happy to help! I have noticed that letting yourself celebrate a good grade can be really helpful to feel that you are enough and making good progress. But when things do go south, because life certainly happens, we must stay in the present and live life like we usually would, with a drive that we are going to push harder against whatever we have to face next.

user: That is exactly right. I need to focus more on what progress has been made and not on what progress hasn't been made yet because there is still time to make that progress.

assistant: Exactly! I also suggest if you are having doubts, talk it out with someone like your partner or a close friend. They can often provide a pick me up you didn't even know you needed. More than anything, give yourself credit and relax. Take some time to just breathe and release the tension. I guarantee it will leave you feeling refreshed and fulfilled for the next tasks you have to face. I believe you can do this and I feel that you believe it too, which is amazing. As often as it is said, believing in yourself is truly the best foundation to achieve your goals.

user: Thanks for the advice and believing in me. This has been challenging and your words of encouragement give me hope for the future .

assistant: You're welcome. It was great talking to you. Your future is bright, and I wish you all of the luck for the endeavors to get you there.

user: Thanks! Same to you!

assistant: Enjoy the rest of your day!