Five things to do right after a therapy session
Do you feel discouraged about not making progress in therapy? Do you feel tired and overwhelmed after sessions, as if you need to hurry to your next task? Or did you have a breakthrough in a session but can’t recall it later?
Here are five things to do right after a therapy session to benefit from it and care for yourself.
Be with yourself, undistracted
After emotional moments or deep reflection, our bodies naturally want to protect ourselves from discomfort so may try to numb feelings by scrolling through social media or distracting ourselves with immediate replies to texts and emails after a therapy session. Intentionally schedule a few quiet minutes to breathe deeply and notice any tension or relief in your body without judgment before rushing into your next task. Allow a few gentle moments (i.e in your car, office chair, room) for your senses to transition from the inner experience of therapy to the external world around you.
Move your body
Our physical bodies hold emotions, memories, and sensations that after a therapy session, might find comfort in gentle rhythmic movement. Go for a short walk around the block, wander the grocery store isles, or find nearby park. Gentle movement supports self-soothing through a rhythmic pace or can exert excess built up energy. Deep breathing, swaying, tapping, light facial massage, or gentle stretching can also signal care and comfort to the body after processing emotions and thoughts.
Journal the most significant takeaways, successes, or intentions
Our minds constantly process information, so it’s important to take a few minutes to note any key thoughts, insights, or successes from the therapy session. Our brains cannot remember everything, even when we try! Writing things down and reviewing them can help us stay focused on our intentions and goals between sessions, remind us of topics to discuss, and motivate us by showing our growth and progress. Progress can seem slow, but we are often making more progress than we realize. Check out my free Session Reflection HERE
Thank yourself for investing in your journey
Compassionately thank yourself for investing in YOU! Take a moment to be your biggest cheerleader in your journey forward. It’s hard work. And you’re doing it. Showing up for yourself is something to acknowledge and be proud of.
Pre or Post Session Ritual
Doing a simple ritual before or after each session helps our mind and body feel more comfortable and familiar, serving as a cue or signal to transition in or out of the therapy space. It might be your favourite coffee or tea, some lavender oil, the same scenic route home, texting a close friend about you showed up for yourself today, or listening to a favourite motivational or calming song. There’s a reason professional athletes and celebrities have rituals, they work!