Therapy Toolbox: Support Between Sessions
Therapy sessions can be a true anchor in your week. Just knowing that your therapist will be there at your regular time, on your regular day to provide support might be enough to get you through when things feel really hard. It’s like when you’re carrying something really heavy, and you can see your destination down the road ahead. Just a little farther, and I can set this down.
The holidays can be hard for a lot of reasons, just one of them being that you may have some breaks in your regular therapy routine. You may have holiday plans that necessitate you take a few weeks away from sessions, and your therapist is likely scheduling time off around these dates, too.
For these stretches, it’s best to have a plan in place, especially if you know that the holidays may trigger emotions that are harder for you to deal with alone.
If possible, art therapist Celeste Cantees says, “practice coping tools and plans for time apart in real time in a session or two. This can give you some muscle memory with a particular exercise or tool before you are apart from your therapist for longer than usual.”
If something you see here strikes a chord, bring it up with your therapist ahead of your break. Talking about or trying it together will better equip you for the stretch before your next session.
HOLD THAT SLOT
Routine is a powerful thing. By showing up for therapy at a regular time each week, you’re cueing your body to be open at that time: be ready for growth, be ready to explore, be ready to release. Consider blocking out that same slot of time for self care even if your regularly-scheduled session is canceled that week. You could shake up your routine and try something different (like take a walk for an hour and listen to music) or sit down at your usual therapy spot with your art materials and see where they take you. Set aside your phone and draw a boundary around any interruptions, just as you would if you were calling into your session.
GO DEEPER
Reframe this time between sessions as an opportunity for growth. You have worked hard on yourself in therapy, and you will return to the support of your therapist soon. But now can be a chance to test your balance, turn inward, and listen only to your own voice.
Set aside some time for introspective journaling. Here are some prompts you might try:
Write a manifestation list of things you want to occur in your life.
Write about the last dream you can remember.
Write about or create an image of a place (real or imagined) where you feel safe. Is it indoors or outdoors? What objects or scenery are in this place? Is anyone there with you? Describe in as much detail as you can.
Write about or create an image that describes your road to wellbeing. What is on the road? What environments does it pass through? Consider the material of the road, scenery, roadblocks, shortcuts, scenery, and location. Consider everything on and around this path. What does it represent?
Plan out a new morning or evening ritual. How do you want to feel when you start or end your day? Consider a warm beverage, guided meditation, essential oils, oracle cards, stretching, time for reading, a shower, or anything that feels soothing to you.
LEAN ON YOUR SUPPORT NETWORK
Take a minute to think of two or three people in your life who, after you speak with them, make you feel uplifted. This could be a friend, a sibling, a coworker--but only people who make you feel good, not people with whom you have obligatory, yet stressful, communication.
Reach out to these people and schedule a time for a catch-up phone or Zoom call during the stretch before your next session. Remember that, even though it’s “the holidays,” this year people are less likely to be busy. And never feel bad about asking to connect.
ATTEND A VIRTUAL SUPPORT GROUP
If there is one good thing to be said for this pandemic, it’s that the barrier to entry for some things feels a lot easier. Though you might be nervous to attend a new support group in person, attending online is pretty low-stakes. If the group allows, you may even be able to keep your webcam video off!
This is yet another item you can put on your calendar as an anchor point until your next therapy session. Here’s a short list of resources for free support groups currently meeting virtually:
Support Groups for Postpartum, Perinatal, Depression, and General Mental Health:
Perinatal Mental Health Online Support Groups & Wednesday Chats
Depression and Bipolar Support Alliance Groups meeting in Virginia
Support Groups for Sobriety:
Tempest - Modern Recovery program founded by Holly Whitaker, author of Quit Like A Woman
SMART Recovery - Self Management and Recovery Training
Refuge Recovery Online meetings - Buddhist inspired support
Northern Virginia AA meetings (with online information)
NA Meetings Online
In the Rooms Online Recovery Meetings (Substance Abuse and Other Topics)
Psychology Today also has a search engine of support groups, or you can explore more on this list of resources.
KNOW YOUR RESOURCES FOR A CRISIS
Holidays during a normal year can be tricky. Family dynamics. Memories from your past that may be less-than-cheery. Trying to “get in the spirit” when you just don’t feel like it. But this year, the pandemic adds an element that makes hard things even harder. Maybe some of your favorite traditions have been canceled this year. Or maybe you’re spending the holidays alone for the first time, and that’s not what you would choose. There’s also the sense that we thought things would feel safer by now, and the opposite is proving true.
Disruptions in your routine, the “most wonderful time of the year”--it is no wonder many people experience a mental health crisis during the holidays.
Again, it is important to know your resources. Program a few numbers into your phone: you can text “HOME” to 741-741 any time to text with a crisis text line counselor for free. Or call 800-273-8255 to speak with a counselor.
Talk with your therapist to create a plan for emergencies. This will help you tailor a plan specifically for your needs with the tools that work for you.
If you’re reading this as the family member or friend of a person who struggles with mental health, it can help just to feel like you’re saying the right thing. Art therapist Matthew Brooks recommends MakeItOK’s website for some tips on identifying stigma and having helpful conversations with the people you love.
REMEMBER THAT YOU MATTER
Sometimes we try all of the things to set ourselves up for success, and life’s road takes an unexpectedly sharp turn. Or nothing really changes, but things are just still hard. When those feelings arise, remember these truths:
You matter to your therapist.
You matter to your friends, family, or chosen family.
You are important in this world, and you are not alone.
