Looking After Yourself Between Therapy Sessions - and Beyond.

11 minutes ago

5 min read

Recently, I came to the end of counselling with a client who asked whether they'd still receive my newsletters, as they'd found them really helpful.

It was a lovely thing to hear, and it meant a great deal to me. It also got me thinking about how we can continue to support ourselves when counselling comes to an end, or when we're simply taking a break.

Therapy isn't always about reaching a point where everything feels resolved or life becomes easy.

Often, it's about developing a better understanding of ourselves, recognising our patterns, learning different ways of coping and feeling more confident in our ability to manage the challenges life inevitably brings.

And sometimes, when we're no longer attending regular sessions, it can be easy to forget just how much progress we've made or the things that helped us along the way.

So I thought I'd share a few gentle reminders and practical suggestions for looking after yourself between sessions, or beyond therapy altogether.

1. Acknowledge how far you've come

We can be very quick to notice the things we're still struggling with, while overlooking everything we've already worked through.

Take a moment to think about where you were when you first started counselling.

What feels different now?
What have you learned about yourself?
Are there situations you approach differently, or things you manage with more confidence?
What would your past self be proud of?

Progress isn't always obvious or dramatic. Sometimes it's recognising a familiar pattern before getting caught up in it, setting a boundary, asking for help or simply being a little kinder to yourself.

These things matter.

2. Remember what helps keep you well

During counselling, we often explore the things that support our emotional wellbeing. But when life gets busy, those helpful habits can be the first things to slip.

It might be getting outside, having some structure to your day, exercising, spending time with people who make you feel good, having time to yourself or maintaining a healthy balance between work, responsibilities and rest.

It can be useful to ask yourself:

What does life look like when I'm feeling relatively well? And what tends to change when I'm starting to struggle?

Recognising those differences can help you notice when you might need a little more care and attention. Try to think of looking after yourself as something you do regularly, rather than only when things become difficult.

3. Have a plan for the difficult moments

Even when we've made significant progress, there will still be moments when we feel anxious, overwhelmed, upset or unsure of ourselves.

That doesn't mean we've gone backwards or that the work we've done hasn't helped. Sometimes, in those moments, it's difficult to remember what usually helps.

Having a few simple strategies to turn to can make a difference:

Pause and notice. What am I feeling right now? What's happening in my body? What might I need?
Ground yourself. Take a few slower breaths, feel your feet on the floor or bring your attention to what you can see and hear around you.
Check in with your thoughts. Am I imagining the worst, being particularly hard on myself or treating a feeling as though it's a fact?
Think about what has helped before. Perhaps talking to someone, taking a walk, writing things down or giving yourself a little time and space.
Focus on what you can manage. You don't have to resolve everything immediately. Sometimes the next small step is enough.

The aim isn't to get rid of difficult feelings altogether, but to develop confidence in your ability to respond to them.

4. Be mindful of old patterns

One of the valuable things about counselling is developing a greater awareness of why we think, feel and behave in certain ways.

Perhaps you've recognised a tendency to people-please, avoid difficult conversations, seek reassurance, criticise yourself or put everybody else's needs before your own.

Those patterns don't necessarily disappear overnight, particularly when we're tired, stressed or feeling vulnerable.

If you notice yourself slipping into an old habit, try not to see it as a failure.

Instead, you might ask:

What's happening for me at the moment?
Is this a familiar response?
What might I do differently, knowing what I know now?

Recognising a pattern is progress in itself, even if changing it takes time.

5. Keep checking in with yourself

One of the things regular counselling offers is dedicated time to stop, reflect and consider how we're really doing. Without that space, it's easy to get caught up in everyday life and lose sight of our own needs.

You might find it helpful to set aside a little time each week or month to ask yourself:

How have I been feeling lately?
Is there anything I've been avoiding or pushing aside?
Am I giving myself enough time and attention?
What do I need more of, or perhaps less of, at the moment?

It doesn't need to become another task on your to-do list. Even a few minutes of honest reflection can be helpful.

6. Remember that support is still available

Ending counselling doesn't mean closing the door on it forever.

Some people return for a few sessions when life changes, something difficult happens or they simply feel they'd benefit from having that space again.

Others prefer an occasional check-in, while some move forward without needing further sessions; there's no right or wrong way to approach it.

Please remember returning to counselling doesn't mean you're back at the beginning; you bring everything you've learned and all that experience with you.

A final thought

Perhaps one of the most important things to remember is that looking after your emotional wellbeing is an ongoing process, not something we complete and tick off a list.

There will be times when things feel manageable and others when life asks a little more of us.

Try to recognise your progress, keep using the things that help, and give yourself permission to need support when you need it - and if you're taking a break from counselling, or have recently finished, I hope these reminders offer something useful to come back to.

As always, if you'd like to arrange another session or simply explore whether some additional support might be helpful, you're very welcome to get in touch.

📞 Call me on 07805 756 132

📧 Email me at marie@mfcounselling.co.uk

Marie Finan Counselling

Providing counselling and psychotherapy for individuals and businesses - in Cardiff and online across the UK.