Beyond the Couch: Support Strategies Between Sessions
Therapy can be a life-changing tool for navigating the complexities of mental health. But what happens in the moments between sessions—on the weekends, during vacations, or late at night—when your therapist isn’t available?
Our emotional wellness is a 24/7 journey, and while therapists provide crucial support, it’s just as essential to develop tools and practices that help you stay grounded and resilient on your own. Here are some of Genevieve’s practical, therapist-approved ways to support your mental health while you're navigating life’s ups and downs.
Start by creating a “Coping Toolbox”
Create a literal or digital box filled with go-to resources for when you are struggling. These might include:
A list of grounding techniques (e.g., 5-4-3-2-1 sensory exercise)
Favorite affirmations or motivational quotes
Journaling prompts
Soothing playlists or guided meditations
Emergency contacts or helplines
When we are operating out of our “emotional brain centers,” it sometimes proves difficult to quickly access our “upstairs thinking brain,” where our coping skills are kept. Having this toolkit ready means you won’t have to scramble for solutions in your lowest moments.
Stick to a Routine
Routines, even loose ones, offer structure, predictability, felt safety, and security. These can create stabilization during emotional ups and downs. Try to maintain a consistent sleep schedule, get out of bed at a regular time, and incorporate activities throughout your day that nurture you—such as stretching, eating nourishing meals, or stepping outside for five minutes of fresh air. Call a friend or family member, pet a cute animal, admire the clouds in the sky, or feel a slight breeze.
Journal
You don’t have to be a writer to benefit from journaling. Let your thoughts spill onto the page. Don’t worry about grammar or spelling. Just free write. It helps you process emotions and gives you something tangible to reflect on later.
Practice Self-Compassion
Be kind to yourself! If you're feeling low or anxious, try speaking to yourself as you would to a close friend. Remind yourself: "It's okay to feel this way. I'm doing my best. This feeling is temporary, and it will pass."
Use What You’ve Learned in Therapy
Try to recall key lessons or exercises your therapist has shared with you. If it helps, keep a therapy “cheat sheet” with reminders of techniques, breakthroughs, resources, positive core beliefs, reframing techniques, and containment exercises. I encourage my clients to create a folder in the “notes” section on their phone. From there, write down your therapy “golden nuggets” to reflect on between sessions. You can also use a folder in your phone notes to write down triggers, glimmers, or curiosities that come up between sessions and discuss them at the next session.
Connect (Even Briefly)
While you may not feel up to deep conversation, a quick check-in with someone you trust—a friend, sibling, coworker—can make a big difference. Isolation feeds mental health struggles. A simple “Hey, just wanted to say hi” text can be enough to remind you that you're not alone.
Know When to Reach Out for Extra Help
There’s no shame in needing more support. If things feel overwhelming, consider reaching out to a crisis line, a therapist-on-call, or a support group. You don’t have to wait for your next session to get help. Your therapist is a powerful ally in your healing journey—but remember, you are your most constant support system. Developing habits and tools that help you stay empowered and connected between sessions is a crucial part of maintaining sustainable mental wellness.
You're not alone. You're not failing. You're learning to show up for yourself—and that’s incredibly brave! RCC can help – check out our new Online Resources shop to find tools and resources that can make a difference in your mental health journey!