Therapy is a powerful space to explore your inner world, process your feelings, and inspire meaningful change. But many clients find that a day or two after a session, feelings of uncertainty, overwhelm, or anxiety can creep back in. This is completely normal — and how you support your mental health between sessions can make a significant difference in your overall growth. 

Here is what I advise my own clients to do in between sessions to support the progress we’ve made, and deepen the work we’re doing together.

1. Keep Your “A-Ha” Moments in Mind

Therapy often brings clarity — moments where something clicks, patterns come into focus, or a new perspective emerges. These insights are valuable, and holding onto them can help you continue processing and integrating change throughout the week.

• Reflect on your key takeaway from each session.

• Sit with it for a few minutes each day and see what else comes up.

• Keep a dedicated notebook to capture new thoughts, questions, or connections.

Bringing these notes to your next session helps you stay grounded in your growth and gives us a richer starting point to continue the work.

2. Explore Helpful Resources

Ask your therapist for books, articles, podcasts, or blogs that relate to what you’re working on. This isn’t about self-diagnosis or trying to “fix” everything on your own — it’s about expanding your understanding and supporting the emotional work you’re already doing.

Outside resources can help you:

• Gain new perspectives

• Build language for what you’re experiencing

• Feel less alone in your journey

• Reinforce key concepts discussed in therapy

Learning is not a substitute for therapy, but it does enhance it.

3. Journal to Process Your Thoughts and Feelings

Journaling is one of the most effective tools for supporting mental health between sessions. Research from the American Medical Association highlights its mental and physical benefits — from reducing stress and anxiety to improving mood and emotional clarity.

Regular journaling can help you:

• Process your feelings in real time

• Track your mood and mental health

• Notice patterns and triggers

• Capture questions or themes to bring to therapy

There’s no “right” way to journal — write freely, use prompts, jot down bullet points, or record voice notes. What matters is consistency, not perfection.

Supporting Your Growth Between Sessions

If you commit to just these three practices — reflecting on insights, exploring helpful resources, and journaling regularly — you’ll likely find that the time between sessions feels more grounding, purposeful, and connected to your therapeutic progress.

These habits don’t replace therapy, they enrich it. And they help ensure that the work you’re doing each session continues to grow, settle, and support your healing long after you leave the room.

Contact us to schedule an appointment today.