What To Do Between Therapy Sessions When You Need Support

Hey guys! It's tough when you're in therapy, making progress, but those days (or even weeks) between sessions can feel like a long time, especially when you're facing challenges and really need someone to talk to. You're not alone in feeling this way! Many people experience this, and the good news is there are lots of healthy and productive things you can do to bridge that gap. Let's dive into some strategies to help you navigate those in-between times and continue your growth journey.

Understanding the In-Between Session Struggle

First off, let's acknowledge why those periods between therapy appointments can be tricky. Between sessions, you're essentially integrating the insights and tools you've discussed with your therapist into your daily life. This is where the real work happens, but it's also where you might encounter obstacles, strong emotions, or old patterns creeping back in. You might find yourself grappling with difficult feelings, facing challenging situations, or simply missing the supportive space that therapy provides. It's crucial to remember that this is a normal part of the therapeutic process.

It's important to understand that therapy isn't a quick fix; it's a journey. Just like learning any new skill, there will be ups and downs, moments of clarity and moments of confusion. The time between sessions is where you get to practice what you've learned, experiment with new behaviors, and build your resilience. Think of it like this: your therapy sessions are like the classroom where you learn the theory, and the time in between is your laboratory where you put that theory into practice. During these times, the feelings of wanting to talk to someone urgently are totally valid. It shows you're engaged in your healing and growth! But, relying solely on your therapist between sessions can create an unhealthy dependency and hinder your progress towards self-sufficiency. That's why it's so important to develop a toolbox of coping mechanisms and support systems to help you navigate these times effectively. The key is to find a balance between seeking support and building your own inner resources. Remember, you are capable of handling more than you think, and these in-between times are opportunities to prove that to yourself. This is where self-care, coping mechanisms, and a solid support system become your best friends.

Building Your Support System

Building a strong support system is absolutely vital for your well-being, especially when you're navigating the ups and downs of therapy. Your therapist is a crucial part of your support network, but they're not the only piece of the puzzle. Think of your support system as a safety net – a group of people you can turn to for different kinds of support, whether it's a listening ear, a dose of encouragement, or just a fun distraction. This might include friends, family members, partners, or even members of support groups. The important thing is to identify people in your life who are trustworthy, empathetic, and capable of providing the kind of support you need. When building this system, it’s not just about quantity; it's about quality. One or two truly supportive people can be more valuable than a large group of acquaintances.

Start by thinking about the people in your life who make you feel good, who you trust, and who have shown themselves to be supportive in the past. It could be a close friend who always knows how to make you laugh, a family member who offers a listening ear without judgment, or a partner who provides unwavering encouragement. Once you've identified these individuals, start reaching out and nurturing those relationships. Let them know that you value their presence in your life and that you appreciate their support. Be open and honest with them about what you're going through, but also be mindful of their boundaries and limitations. It's not fair to expect one person to be your sole source of support, so it's important to diversify your network. Support groups can be incredibly beneficial, especially if you're dealing with a specific issue like anxiety, depression, or addiction. These groups provide a safe and confidential space to share your experiences with others who understand what you're going through. You can learn coping strategies from others, offer your own support, and realize that you're not alone in your struggles. Online forums and communities can also be valuable resources, but it's important to exercise caution and choose reputable platforms with strong moderation policies. Finally, remember that building a support system takes time and effort. It's not something that happens overnight. Be patient with yourself and with others, and focus on building genuine, meaningful connections. The more you invest in your support system, the stronger it will become, and the better equipped you'll be to handle the challenges that life throws your way.

Self-Care Strategies

Self-care is a cornerstone of mental and emotional well-being, especially when you're navigating the complexities of therapy. It's about intentionally taking actions that nurture your mind, body, and spirit. It's not selfish; it's essential! Think of self-care as your personal toolkit for managing stress, regulating emotions, and boosting your overall resilience. It's what you do to recharge your batteries, so you can show up as your best self in all areas of your life. But what exactly does self-care look like? It's highly individual, and what works for one person might not work for another. The key is to experiment and find activities that genuinely bring you joy, relaxation, and a sense of well-being. It can be as simple as taking a warm bath, reading a good book, or spending time in nature. It can also involve more active pursuits like exercising, pursuing a hobby, or spending time with loved ones.

When exploring self-care strategies, consider the different dimensions of your well-being. Physical self-care involves activities that nourish your body, such as eating healthy meals, getting enough sleep, and engaging in physical activity. Emotional self-care focuses on managing your feelings, which might involve journaling, practicing mindfulness, or talking to a trusted friend. Mental self-care involves stimulating your mind, such as learning a new skill, reading, or engaging in creative activities. Social self-care involves connecting with others, such as spending time with loved ones, joining a club or group, or volunteering. And finally, spiritual self-care involves connecting with something larger than yourself, which might involve meditation, spending time in nature, or engaging in religious or spiritual practices. One of the biggest misconceptions about self-care is that it has to be time-consuming or expensive. In reality, many effective self-care activities can be incorporated into your daily routine without much effort. For example, you could take a few minutes each day to practice deep breathing, listen to calming music, or write in a gratitude journal. The important thing is to make self-care a priority and to schedule it into your day just like any other important appointment. Another common challenge is feeling guilty or selfish about taking time for self-care. It's important to remember that you can't pour from an empty cup. Taking care of yourself allows you to show up more fully for others and to handle challenges with greater resilience. So, give yourself permission to prioritize your well-being, and remember that self-care is an ongoing process, not a one-time event. The more you practice self-care, the better you'll become at recognizing your needs and meeting them effectively.

Coping Mechanisms to Use Between Sessions

Coping mechanisms are strategies you use to manage difficult emotions, stressful situations, and challenging thoughts. They're like your mental and emotional first-aid kit, helping you navigate tough times until your next therapy session. Developing healthy coping mechanisms is crucial for your well-being, as it empowers you to handle life's inevitable ups and downs without resorting to unhealthy behaviors. Think of them as the tools you can reach for when you're feeling overwhelmed, anxious, or down. But what exactly constitutes a healthy coping mechanism? Generally, healthy coping mechanisms are strategies that help you manage your emotions in a way that doesn't harm yourself or others. They address the underlying issue, rather than just masking the symptoms. They also promote long-term well-being, rather than providing a temporary fix.

Some examples of healthy coping mechanisms include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, journaling, spending time in nature, exercising, engaging in a hobby, listening to music, talking to a trusted friend or family member, and practicing self-compassion. On the other hand, unhealthy coping mechanisms are strategies that may provide temporary relief but ultimately lead to negative consequences. These might include substance abuse, self-harm, overeating, emotional eating, isolating yourself, or lashing out at others. It's important to be aware of your own go-to coping mechanisms, both healthy and unhealthy. When you're feeling stressed or overwhelmed, what's the first thing you tend to do? Do you reach for a glass of wine, or do you go for a walk? Do you withdraw from others, or do you reach out for support? Once you've identified your patterns, you can start to make conscious choices about which coping mechanisms you want to cultivate. If you notice yourself relying on unhealthy coping mechanisms, don't beat yourself up about it. Instead, focus on replacing them with healthier alternatives. This is where your therapy sessions can be incredibly helpful. Your therapist can work with you to identify your triggers, understand the underlying reasons for your unhealthy coping mechanisms, and develop new, healthier strategies. For instance, if you tend to overeat when you're stressed, your therapist might help you explore the emotions that are driving your overeating and develop alternative ways to manage those emotions, such as journaling or practicing mindfulness. The key is to be patient with yourself and to remember that developing healthy coping mechanisms is a process, not a destination. It takes time and effort to change ingrained patterns of behavior, but the rewards are well worth it. The more you practice healthy coping mechanisms, the better equipped you'll be to handle life's challenges and the more resilient you'll become.

Journaling

Journaling is an incredibly powerful tool for self-reflection and emotional processing, especially when you're navigating the complexities of therapy. It's like having a private conversation with yourself, a safe space to explore your thoughts, feelings, and experiences without judgment. Think of your journal as your personal confidante, a place where you can be completely honest and authentic. But what exactly makes journaling so effective? One of the key benefits of journaling is that it helps you to gain clarity and perspective. When you write down your thoughts and feelings, you're essentially externalizing them, taking them out of your head and putting them on paper. This can create a sense of distance and objectivity, allowing you to see your situation from a new angle. You might notice patterns in your thinking or behavior that you weren't aware of before, or you might gain a deeper understanding of your emotions.

Journaling can also be a powerful tool for managing stress and anxiety. When you're feeling overwhelmed, writing about your feelings can help you to release pent-up emotions and reduce tension. It can also help you to identify the sources of your stress and develop strategies for coping with them. Studies have shown that journaling can even lower your heart rate and blood pressure. There are many different ways to approach journaling, and there's no right or wrong way to do it. Some people prefer to write in a free-flowing, stream-of-consciousness style, simply putting down whatever comes to mind without worrying about grammar or structure. Others prefer to use prompts or questions to guide their writing, such as "What am I grateful for today?" or "What are my biggest challenges right now?" You can also use your journal to track your progress in therapy, to reflect on your goals, or to practice gratitude. The most important thing is to find a style that works for you and to make journaling a regular habit. You don't need to write for hours every day; even just 10 or 15 minutes can make a difference. Find a time and place where you feel comfortable and relaxed, and try to write without distractions. It can be helpful to set a specific time for journaling each day, such as first thing in the morning or before bed. Some people find it helpful to write by hand, while others prefer to type on a computer. Experiment with different methods to see what feels best for you. If you're not sure where to start, there are many journaling prompts available online or in books. You can also ask your therapist for suggestions. Remember, journaling is a personal practice, so don't worry about what anyone else might think. The key is to be honest with yourself and to use your journal as a tool for self-discovery and growth.

Utilizing Crisis Resources

It's crucial to know that sometimes, the feelings between therapy sessions can become overwhelming, and you might need immediate support. That's where crisis resources come in. These resources are designed to provide confidential, free, and immediate support to individuals experiencing a mental health crisis. Think of them as your emergency lifeline, available 24/7, 365 days a year. Knowing how to access these resources can be a game-changer in moments of distress.

Crisis resources aren't just for suicidal thoughts; they're for any situation where you feel like you're in a mental health crisis. This could include feeling overwhelming anxiety or panic, experiencing a severe depressive episode, having thoughts of self-harm, or feeling like you're losing control. It's important to remember that reaching out for help is a sign of strength, not weakness. There are several types of crisis resources available, each offering a different kind of support. Crisis hotlines are phone numbers you can call to speak with a trained counselor or volunteer. These hotlines provide immediate emotional support, crisis intervention, and referrals to local resources. Crisis text lines are similar to hotlines, but they allow you to connect with a crisis counselor via text message. This can be a good option if you're not comfortable talking on the phone or if you're in a situation where you can't speak freely. Crisis chat services are online platforms where you can chat with a crisis counselor in real-time. This can be a convenient option if you prefer written communication or if you're in a place where you can't talk or text. In addition to these national resources, there are also many local crisis services available. These might include community mental health centers, hospital emergency rooms, and mobile crisis teams. Your therapist can provide you with information about local resources in your area. When you reach out to a crisis resource, you can expect to be treated with respect and compassion. The person on the other end of the line is there to listen to you, to help you calm down, and to explore your options. They won't judge you or tell you what to do. They'll work with you to develop a safety plan and to connect you with the support you need. It's important to have a plan in place for how to access crisis resources if you need them. Keep the phone numbers and websites of these resources readily available, either in your phone, on a piece of paper, or in your wallet. Share this information with your loved ones so they know how to help you in a crisis. Remember, you're not alone, and help is always available. Don't hesitate to reach out if you're struggling. These resources are there for you, and they can make a real difference.

Communicating with Your Therapist

Open communication with your therapist is absolutely essential for effective therapy, and this extends to the time between sessions as well. While your therapist isn't available 24/7, establishing clear guidelines for contact between sessions can be incredibly helpful for managing expectations and ensuring you get the support you need. Think of this communication as a vital bridge, connecting the insights and progress you make in session to your daily life. It’s not about constant contact, but rather about having a clear understanding of when and how to reach out when necessary. One of the first things you should discuss with your therapist is their policy on between-session communication. Do they prefer email, phone calls, or a secure messaging system? What are their typical response times? Are there specific situations in which they encourage you to reach out? Understanding these boundaries from the outset can prevent misunderstandings and ensure you're both on the same page.

It's also important to be clear about what constitutes an emergency versus a non-emergency situation. If you're experiencing a mental health crisis, such as suicidal thoughts or a severe panic attack, you should always utilize crisis resources like the suicide prevention lifeline or your local emergency services. These situations require immediate intervention and are beyond the scope of between-session communication with your therapist. However, there may be other times when reaching out to your therapist between sessions is appropriate. For instance, if you're experiencing a significant setback, struggling to implement a new coping strategy, or feeling overwhelmed by a situation related to your therapy goals, it can be helpful to send a brief email or leave a voicemail. When you do reach out, be as clear and concise as possible about what you're experiencing and what kind of support you need. This will help your therapist understand your situation and respond effectively. It's also important to be realistic about your expectations. Your therapist may not be able to provide immediate answers or solutions, but they can offer guidance, support, and reassurance until your next session. They may also suggest alternative coping strategies or resources that you can utilize in the meantime. Remember, your therapist is a partner in your healing journey, and open communication is the foundation of that partnership. By establishing clear guidelines for between-session contact and by being proactive in communicating your needs, you can maximize the benefits of therapy and build a stronger, more supportive relationship with your therapist.

Conclusion

Navigating the time between therapy sessions can be challenging, but it's also an opportunity for growth and self-discovery. By building a strong support system, practicing self-care, developing healthy coping mechanisms, utilizing journaling, knowing when to access crisis resources, and communicating effectively with your therapist, you can navigate these times with confidence and continue your journey toward well-being. Remember, you're not alone, and you've got this!