Coming to therapy can be a workout for your mental and emotional self as well as your nervous system. You may leave your therapy session feeling anything from upbeat, grounded or relieved to drained and sad.
This is a normal part of healing process, it is vital to support yourself after the sessions to aid your healing.
Speak to your Therapist
In the first couple of sessions, I will talk about the process of therapy with a new client (as will most therapist), and mention how it can be challenging at times. This is to prepare us for the journey ahead, so if you're finding yourself struggling after your sessions, speak to your therapist about this and they will support you. They will make various suggestions such as making adjustments in the sessions and coming up with a personalised plan with you.
Coming up with a personalised self care routine will not only be helpful for the therapy journey, it can also be useful in your 'normal' life, when times are stressful or you have a challenging day, you can use this plan as a guide to take care of your self.
Pause!
After some sessions I am can be left with some emotions, especially after an heavier session and find I need to create a mental and physical break to allow me to continue with my day.
This is easier if you see your therapist in-person as you will be leaving the physical environment at the end of the session, but if you are having your therapy session at home then it takes an extra thought/ effort to make this energetic shift. I invite my clients to open the window to get fresh air into the room, go for a walk outdoors or move into a different room to replicate this.
Another reminder to be aware pf getting straight back into chores, work, life, taking care of children etc because this temptation can be strong if you are at home.
Plan a nourishing activity post session
Dance, go or a walk, have a coffee , have a nap, call a friend, watch an episode of a show that you enjoy. Pray, meditate, and the list can go on. Make space for some grace by gifting yourself this time.
Gentleness and Patience
Showing up in session week after week is an emotional workout, Similar to going to the gym. be patient with yourself and the process, that is also part of the learning and rewiring of the nervous system.
Treat yourself as if you were a beloved friend going through this process, what advise would you give them? what would you encourage them to do? What kind words would you offer them? You deserve that love and patience.
Containing the work within the session
Doing home practise/homework is a great tool to support your therapeutic journey. However trying to do processing work alone in addition to the therapy can be overwhelming. Sitting with the discomfort is not a 24/7 job!
Resting and spending time doing other activities is equally healing: playfulness and joy is often overlooked in the healing process. So do the fun stuff; have a day out in nature, plan your perfect day and actually do it! Treat yourself to a meal or an experience you've always been curious about, go to a museum or gallery, plan a day trip to the beach or go out for a bike ride. Whatever resonates with you - make time for lightness and fun!
Peace and blessing,
Suad