First of all, I understand this concern and empathise. I am a very private person and also have a high level of distrust for centralised systems and beaurocracy.

It depends on how much you trust your therapist. You could ask them not to transcribe the portion of your session where you talk about politics. Also, it’s possible that the notes your therapist makes will not contain specific details of what you talk about, and instead be observations about what concerns you, and why you feel concerned.

At the very least, I would suggest asking your therapist the same question you’ve asked here: how can you be open and honest when you have these concerns? Your therapist may be able to address these concerns to your satisfaction. And if you don’t feel comfortable or safe asking your therapist this, then this might be a sign that your therapist hasn’t earned your trust (yet).

Oooh that’s similar to one I was taught:

Look around and try identify 5 different objects

Close your eyes and try to identify 4 different sounds

Run your fingers over your clothes and try to identify 3 different textures

Breathe in through your nose and try to identify 2 different smells

Run your tongue around your teeth and try to identify a taste

(Adjust as needed for your body and sense perceptions).

I had all my plans for today upturned by an issue at work. It’s not really anyone’s fault, but I feel very pouty about it.

I’m still puzzling out how I can empathise with myself the way I can empathise for others.

It’s not a sad thought, just something I don’t have a frame of reference for. Like not being able to imagine what it feels like to move a muscle I’ve never used before.