The time between your therapy sessions is an opportunity to make tremendous progress. Even if you see your therapist once a week for a full hour, there are 167 extra hours in that week. That’s time that could be used to improve your mental health, reduce stress, and overcome obstacles you’re facing.
How can you make the most of it? Check out these five things to do between therapy sessions.
Actively Apply Your Therapist’s Advice
The biggest benefit to therapy is the ability to receive personalized advice from a professional. However, it’s your job to apply that advice to your day to day life. Your therapist will help you develop tools and skills to get through the issues you’re facing. Make sure you apply those skills between therapist appointments. Change may not happen overnight, but you will see changes over time.
Write down Your Thoughts as You Face New Obstacles
If you encounter a new obstacle, write it down. Also write down what you felt in the moment, what kind of thoughts you had, and how you reacted to those thoughts and feelings. Record your thinking when it is fresh in your mind. Then you can share the experience with your therapist and learn how to change your reactions in the future, as needed. This will also help you identify new anxiety or depression triggers you may not have been aware of before.
Make Note of Improvements You’ve Already Made – Be Proud of Yourself!
Did you handle something better than expected? Perhaps you got bad news that would have devastated you months ago, but now, you feel much better about it. Maybe you cut ties with a toxic person in your life or stood up for yourself in an argument. Acknowledge your accomplishments and progress. Be proud of the strides you’re making, and share them with your therapist during your next appointments. This will keep you motivated to continue the progress in the future.
Create a List of Topics You Want to Discuss Next
It never fails. The second your therapy session is over, you remember something you wanted to talk about. Rather than letting that thought go to waste, write it down. You can make a list on your phone, and then you have a go-to set of topics to bring up in therapy. Include questions, experiences, concerns, struggles, and anything else you may want to talk about.
Do One Thing Just for You
Whether you’re a mom of three or a single college student, chances are you spend a lot of time doing things for others. You may get so caught up in doing nice things for others that you forget to take care of yourself along the way. At least once a week, do something that is entirely for you – just you. That could be getting a massage, buying a new book that came out, spending a full day playing video games, or whatever else makes you happy. Making yourself a priority is a key step in reducing stress, anxiety and depression.
How to Find a Therapist near You
Don’t have a therapist yet? No worries. Urban Balance has licensed counselors and therapists across many locations. We match each person with the best therapist for his or her needs. We have evening and weekend appointments available at all locations, and we accept many forms of insurance. To schedule an appointment with a therapist near you, simply contact Urban Balance at (888) 726-7170.