Therapy After-Care: 8 ways to support yourself after an intense session

Having the expectation that you will always leave your therapy sessions feeling positive, light and free of all your struggles and worries is a fantasy. This is particularly true when you are working at depth in therapy. Unearthing and processing heavy emotions, especially ones that have been buried for a long time, can leave you feeling absolutely exhausted. Leaving a therapy session feeling this way does not necessarily mean that therapy isn't right for you. It is important to recognise that working through traumatic events, and the associated painful and complex emotions, is hard work. If you are not used to allowing yourself to be vulnerable in this way, this type of emotional work can sometimes feel uncomfortable before it can start to feel good. Pushing your feelings aside and forcing yourself to move on too quickly after your therapy sessions can increase a sense of disconnection within. Instead, work on regulating yourself in mindful ways which support you to come back to a place of balance, calmly re-establishing your connection to the present moment.

Here are some ways that will support you to do exactly that...

1. Breath work Deep breathing is a self-healing tool which can be used to lower stress and your heart rate. Practice belly breathing after your sessions to ground yourself into the present moment by focusing on the natural rhythms of your body. Sit in a comfortable position, placing one hand on your belly and the other hand on your chest. Close your eyes or lower your gaze, inhale through the nose to the count of 5; feel your belly rising up as though you are inflating a balloon. Exhale through the mouth to the count of 5, feel your belly going down; imagine the balloon deflating. Repeat this cycle a few times, as many as you feel you need to gain a sense of calm.

2. Listening to music Music can be a powerful influence on the psyche, so much so that music is used as a form of therapy. Research shows that listening to the music you love can elicit a dopamine release, known as the 'feel good' hormone. Listening to a familiar tune after therapy can be both uplifting and cathartic. You may wish to create a post-therapy session playlist, to help ease your stress levels and regulate your mood. You may wish to sing along to lyrics that reflect your truth, this can support you to explore your emotions further.

3. Brain dump - Journaling Brain dumping via journaling after your sessions can help you to declutter and clear your mind of racing or overwhelming thoughts. It is a way of writing to let go, with no judgements or restraints, put pen to paper and let it flow. Write whatever comes to mind, whatever form that it comes in, whether it be a list, mind-map or word association. You may find that there are some thoughts which come from this exercise that you'd like to take to your next therapy session and explore at greater depth.

4. Movement Dancing around your room, yoga practice, jogging, walking, skipping, gentle stretching; it doesn't matter what it is. Find a way to move that feels right for you. Prolonged stress can take its toll on the body. Acknowledge how your body feels after your therapy session, notice areas of your body that might carry tension and send your conscious awareness to this area to allow for a release.

5. Spending time with pets Pets are companions that do not judge or criticise. Pets do not care what your income is, what you've been through in the past, or what your status is. They offer their unconditional love and acceptance. They can ease loneliness, promote playfulness and encourage socialisation. Interaction and connection with pets can offer comfort and a sense of security which can contribute to a reduction in anxiety.

6. Grounding in nature Spend time outdoors. Consider visiting a place of natural beauty: a local park, or a nature reserve. Practice mindful walking: allow yourself to become fully immersed in your experience, use your senses to connect with what is around you. Give yourself permission to relate to something greater than yourself, take in the view of the sky, the texture of the ground, the smell of cut grass, the sound of the wind rustling the leaves on the trees.

7. Looking after your home environment Taking care of your immediate living space is a good way to focus your mind on tasks that are directly beneficial to your well-being. A cluttered environment can negatively impact mental and emotional health. Cleaning and tidying can lead to improved mood by giving an instant sense of gratification. Start by focusing on one area of your home; what small task could you do to improve this area in your home?

8. Self-care routine After each therapy session consider something you can do for yourself as part of your routine. For example, walking back from therapy and picking up a coffee and a fresh pastry on your way home, having a relaxing bath, or having a browse around your favourite store. Find a gentle way to treat yourself and show yourself some appreciation for the hard work you do in therapy, and the commitment that you have made to yourself in showing up to sessions even when it's challenging. Planning Consider making a plan ahead of your next therapy session for how you will support yourself after the session ends. Do discuss therapy after-care with your therapist. In your session some therapists might ask you what you intend to do after the session; this may be part of the process of them supporting you to consider what you might need after the session ends. Think about your after-care as an extension of your therapy session. Give yourself a minimum of 30 minutes to an hour to engage in something which can give you the space you need to re-engage and ease back into everyday life. What if nothing is working? If you find yourself feeling overwhelmed with emotions and thoughts that feel unmanageable, consider reaching out for support from the Shout text service or Samaritans helpline. These services are available to anyone in the UK, 24 hours a day, all year round. It is important to discuss how you've been feeling after sessions with your therapist in your next session. It might be that more work is required around coping skills before you proceed with unpacking deep emotional wounds. This doesn't mean that coping skills enable you to forgo discomfort or feeling any difficult emotions that may arise from therapy sessions, but that you feel equipped to manage them if they do.

Disclaimer: Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory or Psychology Today . Copyright: Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.