After-care Rituals for when Therapy goes Deep

Therapy can be a place for positive growth, and at times, a therapy session might cause moderate discomfort. Often in those moments of discomfort this can mean that something important was accessed– a feeling, memory or truth that needed attention.

When this happens, the brain and body can temporarily shift into a heightened state of activation. This might look like: 

• Feeling emotionally drained or tearful

• Racing thoughts after session 

• Fatigue or brain fog 

• Physical tension or restlessness 

• Wanting to withdraw or avoid social interaction 

After session you might want to consider regulation strategies to help with returning the brain and body to a state of safety and security. Here are some ideas to start developing an after-care plan: 

1. Grounding techniques that help bring your attention to the present moment. For example, the 5-4-3-2-1 exercise: Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
   

2. Temperature reset such as the DBT skill, “TIPP” developed by Dr. Marsha Linehan. Physical sensations can rapidly lower emotional intensity. You can try techniques such as, Splashing cool water on your face, holding an ice pack or cold drink, stepping outside for fresh air. These sensory shifts can interrupt emotional escalation.
   

3. Containment exercises can look like a visualization tool where you can imagine placing difficult emotions, memories, or topics into a container, such as a box, drawer or safe, and to store those experiences until you return to the next session. This can help teach the brain to pause processing rather than feeling overwhelmed between appointments.
   

4. Channel self-compassion in the moments after a tough session. Research shows that being kind to ourselves reduces anxiety and shame, and can help with positive outcomes in therapeutic interventions. This might sound like practicing affirmations like, “It makes sense that I feel this way right now” and “I’m doing the best that I can with the tools available to me.” Your healing work deserves care, not criticism.
   

5. A short period of movement can help complete the body’s stress cycle: Take a slow walk, stretch your shoulders or neck, shake out your hands or legs. 
   

6. Block time after session before returning to work, class or other obligations, so that you can practice your after-care rituals. You could start with carving out 5 minutes in your schedule to focus on your immediate needs.
   

7. Treat yourself! Get a sweet snack and fancy beverage. Small rewards can help motivate yourself to keep doing the healing work that will help you meet your goals. 

What are some of your go-to after care rituals? Leave an answer in the comment section below. 

References & Notes

This blog post is for educational and informational purposes only and is not intended as a substitute for professional mental health treatment, diagnosis, or consultation. Reading this content does not establish a therapist-client relationship. If you are experiencing distress or need support, please reach out to our practice or another licensed mental health professional.

Cover Photo by Eileen Pan on Unsplash