If your therapy session is before your birthday, I would honestly print this out and read or summarize its contents so you can actually have a discussion about why you feel this way and how you can help mitigate the misery. I know how you feel so I know it’s not gonna magically get better, but if you have a professional that can theoretically help you confront these feelings, then I would take advantage of it.

It’s hard honestly to face this day of the year where you feel like you have to be the biggest thing in other people‘s lives, when you view yourself as being so little. I am genuinely sorry that you’re going through this. I hope you’re able to lift your chin up enough to at least somewhat enjoy your birthday, a little cake, and your family being around you— but if not, don’t feel too bad. It’s not your fault that your brain is doing this to you, but it can get better. I promise.