By: Camden Baucke MS LLP
Therapy is a powerful tool for tackling some of life’s hardest challenges. It provides a safe space for exploring emotions, confronting stressful thoughts, and working towards a better life. However, as beneficial as therapy can be, it’s not uncommon to leave a session feeling drained. With every deep dive, it takes some time to rise back to the surface. This phenomenon is often called the “post-therapy blues” and it is a common reaction to the intense nature of therapy. It’s important to recognize and validate these emotions as they are part of the healing process. The good news is that there are practical steps you can take to manage these feelings and care for yourself after a tough session.
A Better Spot on the Schedule
The first step to managing post-therapy blues is to schedule therapy at a time that works best for you. Therapy can be taxing, so finding a good time in your schedule is crucial to sustaining your progress. Pick out times in your day where you won’t be forced to jump straight into stressful situations. Situations like important meetings, work events, or other obligations that require your full attention. Therapy can be a mental workout, and it’s important to make time to cool down after. This could be later in the day or around a lunch break. Being considerate of yourself when scheduling is the first step toward good self-care and managing the post-therapy blues.
Journal: Get it Out on Paper
After heavy therapy sessions, it’s not uncommon for thoughts and emotions to linger. Journaling can be a powerful tool to jot down your emotions and what’s left on your mind. Taking only 10 minutes after a session to journal can help you process your conversation and identify any unresolved feelings. Journaling after sessions is not only cathartic, but it can be useful for future therapy. Reviewing your lingering thoughts and emotions with your therapist can create better outcomes in the future.
Grounding Yourself to the Present
Grounding yourself after an intense therapy session is necessary for carrying on with your day. Post-therapy blues often come from being stuck in the mental whirlwind of deep thoughts and heavy emotions. Therapy explores your memories of the past and your expectations for the future. Any mindfulness practice that brings your attention back to the present can be effective in fighting the post-therapy blues. One helpful grounding practice is to identify 5 things with each sense. This means 5 objects or items you see in your room, 5 things you can feel with your hands, etc. The goal of grounding is to engage your senses with your current environment to remind your brain of what is imaginative and what is reality. Grounding techniques are helpful practices to help you be where your feet are and keep moving forward.
Get Up, Get Out, and Get Moving
Physical activity is a great way to bring you out of your head and into your body. It can be a great way to shake off lingering emotions from difficult sessions. This could be anything from a brisk walk, to yoga stretches on a mat, to a full exercise routine. Purposeful movement can help you connect with your body, release endorphins to lift your mood, and get you outside. Fresh air and a change of scenery can be very impactful after you end a difficult session. To prevent the post-therapy blues, you can plan to get up, get out, and get moving into the rest of your day.
Talk it Out with a Loved One
While your therapist is there to help you work through your issues, sometimes it can be comforting to share your thoughts with a trusted friend or family member. They are not supposed to be your therapist, nor is it wise to share everything you cover in therapy. However, if they consent to listening, then you can benefit from additional emotional support. Your loved ones can offer empathy, and help you feel loved and understood. This connection can be crucial in fighting the post therapy-blues, and help you feel less alone while processing your feelings.
Ask Your Therapist for a Cool Down
While it’s not uncommon to feel low after a therapy session, it is worth discussing with your therapist if it becomes too frequent or too intense. You are free to ask your therapist for time to cool down after talking about a specific subject. This could mean a few more minutes at the end of your sessions to reflect on what was discussed and how you plan to transition into the rest of your day. This time can even include a few relaxation techniques such as deep breathing or progressive relaxation. Your therapist will likely be open to your request. They can help you leave each session feeling more calm, balanced, and ready to take on the rest of your day.
Conclusion
Feeling low after a therapy session is hard, but it doesn’t have to impact your progress or your day. You can take a proactive step by scheduling therapy sessions at a time that fits best in your schedule. You can get your excess thoughts out on paper with journaling or in conversation with loved ones. You can connect to the present moment with grounding exercises or connect with your body with movement. If it becomes too frequent, then you can speak about it with your therapist to find a cool down that works for you. Remember, therapy is a journey that can only be good for you as long as it’s sustainable. Therapy can help you understand yourself, but it’s important to learn how to advocate for yourself as well.
Want to Learn More?
If you’d like to learn more about mental health, or even start a therapy journey of your own, please click on the link below for more information!
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