Even if therapy is marked as a time slot on your calendar, the process of exploring emotions and behaviors doesn’t always stick to a set schedule. It can be challenging to step out of, or log off from, a session and immediately jump to the next item on your to-do list without feeling a bit unsettled. This is especially true after a particularly intense session or one that ended abruptly, like right after exploring a deep-seated memory or past trauma. Taking time for self-care afterward is crucial to help you decompress and find your balance again.
Express Your Emotions in Writing
A “brain dump” can serve as a helpful self-care practice following therapy. This simply involves unloading all your thoughts, emotions, and worries onto paper. Jot down anything that stood out to you or feels worth remembering, along with any questions or topics you didn’t get to address during the session. You can also note things you’d like to bring up next time. This process helps you keep track of important takeaways while giving your mind the space to release repetitive or lingering thoughts.
Try a Soothing Visualization Exercise
If your therapy session has left your mind racing or overwhelmed with thoughts, it can help to face them directly using a mental exercise focused on compartmentalization. Imagine placing any distressing thoughts or emotions into a glass jar with a secure lid.
Have confidence that these thoughts and feelings are safely contained in the jar, waiting for you to open it and address them one at a time when you feel ready. With an in-person or online therapist, Austin, you can learn other visualization techniques to help ground and center yourself post-therapy.
Engage in Whatever Helps You Unwind
Taking care of yourself after therapy often mirrors other forms of self-care you might already enjoy to relax. The aim is to give your body, mind, and soul the time and space they need to reset. Experts suggest activities like:
- Drawing, coloring
- Relaxing on the couch
- Cooking a healthy meal
- Soaking in a warm bath
- Spending time outdoors
- Practicing deep breathing
It’s all about discovering and doing what genuinely feels restorative for you. Avoid choosing activities that lean too heavily into escapism. For example, binge-watching TV shows or endlessly scrolling through social media might not be the most helpful option in this context.
While there’s nothing wrong with watching TV or having a glass of wine after a challenging session, you’re likely to experience more growth if you spend some time processing your feelings instead of completely sidestepping them.
Develop a Concise, Repeatable Routine for After-therapy
Having a consistent ritual after every therapy session can provide a sense of calm, especially after an emotionally challenging one. Whether it’s treating yourself to a coffee from the shop near your therapist’s office, making one at home after a virtual session, or lighting a candle to mark the beginning and end of your time, these intentional acts create a soothing and predictable routine.
Rituals not only help you feel grounded but also encourage integration by engaging the part of you that follows familiar, comforting habits, allowing your mind the space to fully process the session.
Endnote
Looking after yourself between therapy sessions is essential for preserving the progress you’ve made and coping with any lasting effects of a challenging or emotionally intense session. Whether you’re working through childhood trauma or processing the difficulties of a tough session, these self-care strategies can help you stay present and balanced.
1 comment
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