Feeling Worse After Therapy Session? Here’s What to Do
It’s not uncommon to feel worse after a therapy session. You’ve opened up, confronted some heavy feelings, or maybe you’re just processing what you discussed. It can leave you feeling drained or even more overwhelmed. But here’s the thing: the real work of therapy happens between those sessions. This is where you can take those feelings and insights and create change in your everyday life.
Let’s explore some effective ways to channel that post-session energy and keep the momentum going.
Why You Might Feel This Way
Understanding why you feel worse after therapy can be a key part of managing those feelings. Here’s a straightforward breakdown:
– Emotional Release: You’ve likely surfaced feelings or thoughts that have been buried. This can feel uncomfortable and chaotic at first.
– Cognitive Dissonance: Talking about change while feeling stuck can create internal tension. You know you want to move forward, but it can take time.
– Neurobiology at Play: Therapy often stimulates the brain’s emotional pathways, making feelings more intense and noticeable. It’s normal to need some time to adjust.
How to Manage Your Feelings
You may not have control over how you feel after a session, but you can control how you respond. Here are some actionable steps:
1. Practice Mindfulness Daily
– What to Do: Spend just five minutes each day being present. Focus on your breath or practice grounding exercises.
– Why It Helps: Mindfulness can reduce anxiety and regulate emotions, helping to calm the aftermath of tough feelings.
2. Journaling Your Thoughts
– What to Do: Write a few sentences about your feelings right after the session. What stood out to you? What did you learn?
– Why It Helps: Journaling can help clarify your mind, making those heavy emotions feel more manageable.
3. Build Micro-Habits
– What to Do: Set small, achievable goals post-therapy. If you talked about setting boundaries, practice saying “no” to something minor today.
– Why It Helps: Small wins boost confidence and reinforce the skills you’re learning in therapy.
4. Connect With Supportive People
– What to Do: Reach out to a friend or family member. Share what you’re willing to talk about, or just let them know you’re feeling a bit off.
– Why It Helps: Connecting with others can provide emotional support and ease feelings of isolation.
5. Leverage Kai for Instant Support
If you’re looking for ongoing support between sessions, consider options like Kai, which offers guidance tailored just for you. Kai offers immediate support when you need to practice these skills in real-time. Instead of letting feelings fester, you can message Kai for tips or encouragement.
Resources to Keep You Grounded
When it comes to supporting your journey, having the right resources at your fingertips can make all the difference.
Recommended Books
– “The Body Keeps the Score” by Bessel van der Kolk: This book delves into how trauma affects us and offers insights on healing.
– “Feeling Good: The New Mood Therapy” by David D. Burns: A classic that provides practical tools to shift your thinking and mood.
YouTube Channels to Explore
– Therapy Chat: Offers interviews and discussions on therapy practices and emotional well-being.
– The Mindful Kind: Focuses on mindfulness practices and tips for staying grounded.
Wrap-Up: You’re Not Alone
Feeling worse after a therapy session isn’t a sign of failure. It’s part of the healing process. The key is to implement small, actionable strategies to support yourself as you navigate these feelings.
Remember, Kai can be a handy ally, providing structured support so you don’t have to go through this alone. If you’re interested in bridging the gap between your therapy sessions, try connecting with Kai on WhatsApp or Apple Messages.
Take care of yourself, and remember that progress often looks like a winding road, not a straight line. You’ve got this!
