How to Support Your Mental Health Between Sessions

Bridging the Gaps: Supporting Your Mental Health Between Trauma Therapy Sessions

Trauma therapy is a powerful journey, but it's not a sprint. It's a marathon, with periods of intense processing and moments of quiet reflection. While therapy sessions provide crucial support and guidance, the work doesn't end when you leave the therapist's office. Learning to support your mental health between sessions is essential for progress and long-term healing. This post explores practical strategies for maintaining your well-being during those crucial inter-session periods.

The Importance of Inter-Session Self-Care

The space between therapy sessions is not a void. It's an opportunity to actively engage in self-care and integrate the tools and strategies learned in therapy. This is where you build the resilience needed to navigate challenging emotions and experiences. Neglecting this space can lead to setbacks and hinder your progress.

7 Strategies for Maintaining Well-being Between Sessions

1. Set Small Goals:

Trauma therapy often involves tackling complex and overwhelming issues. Instead of feeling overwhelmed by the magnitude of your goals, break them down into smaller, manageable steps. For example, if a long-term goal is to improve your sleep, a smaller goal might be to establish a consistent sleep schedule for one week. Achieving these smaller goals provides a sense of accomplishment and reinforces the idea that you are capable of making positive changes. Celebrate your successes, no matter how small they may seem. These victories can be powerful motivators and boost your confidence.

2. Stay Consistent:

Consistency is key in maintaining mental health progress. This applies to therapy appointments, but also to the strategies you and your therapist have discussed. Regular practice of mindfulness exercises, journaling, or relaxation techniques can make a significant difference. If you find that certain strategies or exercises aren't working as well as you'd hoped, discuss this openly with your therapist. They can help you adjust your approach or explore alternative methods.

3. Develop a Safety Plan:

Trauma often involves intense emotional reactions. It's crucial to have a safety plan in place to manage these moments when you might be struggling intensely. This plan, developed collaboratively with your therapist, should include coping mechanisms, resources (friends, family, or crisis lines), and strategies for de-escalation. Knowing you have a safety net can provide a sense of security and empower you to navigate difficult situations more effectively. This plan should be revisited and updated as your needs evolve.

4. Practice Self-Compassion:

Be kind to yourself. The process of healing from trauma is challenging. There will be setbacks, moments of frustration, and days when you feel overwhelmed. Acknowledge these feelings without judgment. Treat yourself with the same compassion and understanding you would offer a friend facing similar struggles.

5. Nurture Your Physical Well-being:

Your physical and mental health are interconnected. Prioritize getting enough sleep, eating nutritious foods, and engaging in regular physical activity. These practices can significantly impact your mood and overall well-being. Even small changes, like taking a short walk or practicing deep breathing exercises, can make a difference.

6. Connect with Support Systems:

Lean on your support network. Sharing your experiences and feelings with trusted friends, family members, or support groups can provide a sense of validation and connection. Remember, you don't have to carry this burden alone.

7. Journaling and Reflection:

Journaling can be a powerful tool for processing emotions and reflecting on your experiences between therapy sessions. Write down your thoughts, feelings, and observations. This can help you identify patterns and triggers. It can also provide valuable insights for your next therapy session.

By actively engaging in these strategies, you can build on the progress made in therapy, manage difficult emotions, and cultivate a greater sense of well-being and resilience between sessions.

If you'd like support, I'd love to journey with you! Reach out here for your FREE 15-minute intro call to learn more about how I can help!

With belief & pride in YOU,

Jen McNeil MSW, LICSW, CCTP