Well, if you can't transform yourself over night into someone else, there is no shame in that I would right now work on small steps, as Blue Poppy said, and then discuss and explain to your therapist next time you see her that this isn't a right-away thing. Tell her that is it distressing you to think about trying to do it all at once. Then she can better help you

But for now, just think of how awesome it is that you made the list! It is a step in itself that you did