November 17, 2022

How Can I Keep the Work Going Between Therapy Sessions?

​By  Lauren Bouyea, LICSW

On average, therapy sessions are one hour a week. This leaves about 167 hours between meetings, and while this may sound like ample time to process the session and implement any suggestions, anyone balancing the busy schedule of life knows that time can slip away from us. Here are some suggestions on how to be more intentional about the therapy work you do outside of session:

1. Journaling 

Not only does journaling allow you to organize your thoughts, but it can also help you process any emotional responses that may have arisen during your therapy session. Did you walk away from therapy feeling lighter? Write down what that was like for you. Did your session remind you of a sensitive childhood memory? Explore that connection. Not only can this be beneficial to look back on in the future, it can serve as a jumping off point for your next visit. 


2. Keep a List

Many times when I ask clients about how things have gone in the past week, they are unsure what to share or cannot recall an important moment. Keep a running list of such instances on your phone to reference! Not only does this help fuel sessions, but it also serves as a reminder to remain aware of your day-to-day as you jot things down. Some examples of what to record are times when you utilized a new skill, moments that felt emotionally triggering, or things that you are grateful for. 

3. Set Alarms

Having a little alarm clock right in your pocket is a handy way to remind us of therapy homework! Set alarms to write down three things that occurred that day, to practice a skill, to notice how you are feeling, or even to just reflect daily on your goals. This can help build the habit of incorporating your therapy work outside of the office and you’ll see this reflected in your progress!


4. Practice

Therapists teach LOTS of skills! Like with any type of learning, mastery requires practice. You don’t need to be in the throes of an emotional storm to test out your skills either. In fact, I suggest running through different skills when you are NOT upset in order to practice with lower stakes. A football player would not show up to the big game without having practiced running plays and I don’t suggest that you face down a panic attack without having practiced the breathing technique that your therapist taught you last month. The more you practice, the more skills will come naturally when you need them most! 

5. Accountability 

While self-discovery and healing can be a very personal journey, you don’t need to go on it alone. It can be beneficial to confide in a trusted person (other than your therapist!) about what you are working on and how they can support you. This can help hold you accountable as well since another person is aware of your goals, and with permission, can give you a nudge if needed. 

6. Self-care 

A final way to keep your therapy work in the forefront of your brain is to take care of yourself. While attending therapy is its own type of self-care, we can all benefit from treating ourselves with gentle kindness. Move your body, cry when you need to, create and stick to your boundaries, take a nap, learn something new, or recharge with positive activities. There are endless examples of self-care ideas and they can each be difficult to implement in their own way. Go slow and remind yourself that you are worthy of this care. 
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Progress in therapy looks different for everyone and is dependent on many factors. We often say that the real work of therapy is what is done outside of the therapy session, and the suggestions above are ways to keep the momentum going!