Between Therapy Sessions
Things You Can Do Between Therapy Sessions To Feel Better
Your therapist will work with you to create a treatment plan using many of these below practices as part of your action plan between sessions. If you have any health concerns, we recommend that you consult with your primary care physician before undertaking any strenuous physical exercise. There are many things you can do to help yourself feel better outside of therapy sessions. Here are some practices that our patients have told us that they find helpful:
- Challenge negative thoughts: When you notice yourself engaging in negative thinking, take a step back and challenge the thought. Ask yourself if the thought is based in reality and if there is any evidence to the contrary.
- Get plenty of uninterrupted sleep. Schedule a time to go to bed and wake up at the same time. If possible, this should include weekends. This will ensure that you can get 7 to 9 hours of uninterrupted sleep. Avoid caffeine; tea, coffee, and alcohol, at least 7 hours before bedtime.
- It is also suggested to avoid using electronic devices with screens at least 30 minutes before bedtime. Research from Brigham and Women’s Hospital suggests that the use of light-emitting electronic devices – tablets, some e-readers, smartphones, ipads and laptops – in the hours before bedtime can negatively impact overall health, alertness, and the circadian clock, which synchronizes the daily rhythm of sleep to external environmental cues.
- Practice positive self-talk. Practice being kind to yourself and others by challenging your negative self-talk. Replace negative thoughts and self-criticism with positive affirmations. Remind yourself of your strengths, talents, and accomplishments.
- Eat a healthy diet. Eating a balanced diet with plenty of fruits and vegetables can help improve your energy level, and overall health and well-being.
- Change your perspective: When something negative happens, try to look at it from a different perspective and try to find the silver lining.
- Practice self-care. Self-care activities include taking a hot bath, listening to music, practicing Yoga, Tai Chi, Qi Gong or reading a book. These activities can help you relax.
- Reach out and connect with family and friends if that is helpful to you. Connecting with others you care about can help you feel less isolated and provide emotional support.
- Make time for quiet and contemplation. Take a walk in nature, and meditate. Spending time in nature can help reduce stress, anxiety, and depression.
- Exercise regularly. Exercise is a great way to improve your physical and mental health, as well as reduce stress, depression, and anxiety. Exercise has been shown to prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression, and exercise shows that the psychological and physical benefits of exercise can also help to reduce anxiety and improve mood. Exercise releases endorphins, which are hormones that interact with receptors in the brain and reduce the perception of pain. Endorphins are known to produce a feeling of well-being and euphoria.
- Practice mindfulness. Mindfulness can help relieve stress, treat heart disease, reduce blood pressure, improve sleep, lessen chronic pain, and alleviate gastrointestinal issues.
If this article has sparked an interest in you about seeking therapy-lets have a conversation to see if therapy with us is a good fit for you. Schedule a free consultation.