What To Do in Between Therapy Sessions

“To process lingering thoughts or emotions after a therapy session, try writing them down. You may also find it helpful to engage in activities to unwind such as an exercise routine, or a visualization exercise that is calming.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Reflection doesn’t have to be a formal process. Even sitting quietly or going for a short walk while you think can help you absorb and process what happened in your session. 

Journal Regularly

“There are many types of journaling formats that are helpful for therapeutic progress. You can select a format based on what fits best with your style of writing. Some options include reflective journaling, expressive journaling, gratitude journaling, creative journaling, audio or visual journaling, and art journaling.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

If you’re just getting started with journaling, you can try prompts like:

• What did I learn about myself in my last therapy session?
• What triggered a strong reaction in me today?
• What emotion is strongest for me right now and why?
• What’s one thing I handled differently this week?
• What’s a win I want to remember from this week?
• Is there something I didn’t say in therapy that I want to explore?

Track Your Moods and Behaviors

Regularly tracking your moods can help you notice patterns, recognize your triggers, and feel more in control of your emotional health. If you’re journaling, you can use your journal to track your moods. However, there are many other tools to help you with mood tracking, such as mobile apps, visual charts, or online programs. 

Practice the Skills You Learned in Therapy

For example, you might:

• Use breathing techniques when you feel overwhelmed
• Set boundaries in a conversation that feels uncomfortable
• Challenge a negative thought
• Name and acknowledge your emotions instead of pushing them away. 

You don’t have to be perfect, but practicing will help you figure out what works for you and what doesn’t. If you find that a certain skill doesn’t work for you, you can bring that experience back with you to your next therapy session. The more you practice, the more comfortable you’ll feel using coping skills in your daily life. 

Be Kind to Yourself

It’s easy to be hard on yourself when things aren’t going the way you hoped. Therapy progress isn’t always linear. Some weeks, you feel like you’ve made a big step forward, while other weeks, you feel like you’re stuck. In those weeks, you may find yourself thinking, “I should be doing better.” 

“If you feel that you are not making enough progress in therapy, it’s important to develop self-compassion, be kind to yourself, and have patience as it takes time for behaviors, attitudes, and feelings to change. Having hope and self-love can also help you avoid falling into self-criticism.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Remember that healing takes time, and it’s normal to have ups and downs. Instead of judging yourself, try to respond in the way you would talk to a friend, with kindness, patience, and encouragement. You don’t have to be perfect to make progress. 

Stay Consistent With Self-Care

Taking care of your basic needs is an important part of the healing process. We all need food, rest, and social connection before it’s possible to begin healing. Don’t think of self-care as a luxury — it’s a vital part of the emotional work you do in therapy. 

Self-care doesn’t have to mean expensive treats (although those are fine, too). Focus on small, everyday things that support your mental and physical well-being, such as:

• Making sure you get enough sleep 
• Eating regular meals
• Moving your body
• Spending time outside or in nature
• Seeing your loved ones
• Making time to rest

Follow Healthy Habits

Your physical health plays a key role in supporting your emotional well-being. Taking care of your body is an important way to help maintain emotional balance and support your progress in therapy. 

A few healthy habits that can support your well-being include:

• Keeping a regular sleep schedule
• Eating healthy, nourishing meals throughout the day
• Getting some exercise, even with just a short walk to stretch
• Limiting alcohol or other substances that can affect your mood
• Making time to unplug from screens and rest, especially before bed

Even small changes in your daily habits can have a meaningful impact on how you feel. 

Set Small, Achievable Goals

Start with one or two goals at a time that feel doable right now. Your goals might be connected to your work in therapy, self-care, or building healthy habits. For example, one week you might focus on practicing a breathing exercise when you feel overwhelmed or tracking your mood once a day. Another week, you can focus on moving your body at least once each day or making time to talk with your loved ones. 

Choosing small goals can help you build confidence and let you have time to adjust to the change. Setting realistic goals in between therapy sessions can help you make consistent progress at a pace you’re comfortable with. 

Reach Out for Support When Needed

Therapy can be a powerful form of support, but it’s important to remember that you don’t need to carry everything on your own between appointments. Reaching out to trusted friends and family between sessions can help you feel less alone.

Reaching out for help can feel difficult if you’re used to doing everything on your own. You may want to consider talking to your therapist about how you can reach out for support. You may need help with practical, everyday things, like household chores. Sometimes, you may just need someone to listen without judgment so you feel seen and less alone. Remember that needing extra support isn’t a sign of weakness—it’s a way to take care of yourself. 

Explore Resources That Complement Your Therapy

When you’re looking for what to do in between therapy sessions, exploring additional resources is a great way to support your growth and learning. These tools can add a new perspective or reinforce what you’re working on with your therapist. 

You can start by asking your therapist for recommendations. They may have a suggestion for a book or article that fits your goals. Other resources to consider include:

These resources can help complement what you’re already working on in therapy. Choose the options that feel the most helpful for you. 

Talkcast: Supporting You in Between Sessions

The time in between therapy sessions can be just as important as the time you spend with your therapist. This is the time you can use to reflect, practice new skills, and take care of yourself in everyday life. To help you stay connected to your progress, Talkspace offers a new tool called Talkcast. 

Talkcast is a new AI-powered feature that allows therapists to create a personalized, short podcast-style audio episode to listen to between sessions. After the therapist reviews a script based on the member’s therapy objectives, the AI engine generates a custom Talkcast recording for the member. Each episode varies in length and focuses on topics relevant to your recent sessions with strategies, affirmations, and personalized guidance you can listen to anytime you need between sessions. 

By listening to your personalized Talkcast episode between sessions, you get gentle reminders or emotional check-ins that can keep you connected to your therapy work and encourage continued reflection throughout the week. 

Get started with AI-supported therapy at Talkspace to benefit from ongoing therapy and support in between sessions.