How to prepare for therapy & post recovery
Therapy is an incredible opportunity for healing, self-discovery and learning. Taking the time to check in and ground ourselves before and after each session is just as important and can be part of a therapeutic self-care routine. Here are three tips on how to prepare for therapy and manage post recovery:
PRE-THERAPY
✹ Prepare
Keeping track of how we are feeling in between sessions keeps us accountable. If a challenging or overwhelming situation, feeling or behaviour arises, it may help to write a letter, journal entry or even a list to come back to. This can be particularly the case if we are struggling to verbalise our thoughts, as it provides an opportunity for us to read them out or share with our therapist whether in session or via email.
✹ Check in
Taking ten minutes before each session to check in with ourselves is a great way to slow down and zone in to our bodies and emotions. We can do this by asking ourselves questions such as: how is my breathing? Is it shallow from the chest, or deep from the stomach, and what is that telling me? Is there any tension I am holding in my body, in my arms, shoulders or lower back? Or am I feeling different sensations to tension? Have there been any proud moments, memories or triggering situations I want to share with my therapist?
✹ Take a moment
It is perfectly normal to feel a little nervous or anxious before each session. Doing the work to heal sometimes means confronting the unknown which can be terrifying. If we feel the anxiety affecting our breath, it is okay to take a moment and remind ourselves that we are safe. This can be done through a breathing exercise, such as breathing in for four seconds, holding for three, and releasing slowly for five, and can be repeated for more than one cycle. Alternatively, if focusing on breath is triggering or difficult in that moment, we can try and ground ourselves in the present moment by taking a few seconds to notice our surroundings, whether it is a painting on a wall, sipping on a drink or listening to a piece of music.
POST THERAPY
✹ Create a ritual
Whether online or in person, building a self-care ritual post-session provides us with the space to process our thoughts and learnings. It doesn't have to be elaborate or take a lot of time and can be something simple like drinking a cup of tea with a blanket on the sofa, journaling for ten minutes while lighting our favourite candle, or buying ourselves a treat on the way home. It is important to allow ourselves to sit with what may have come up and be gentle with ourselves. Taking all the time we need to rest and recover is an essential part of the journey.
✹ Grounding
After a particularly difficult or disorientating session, grounding can help. This technique reconnects our physical, emotional and mental state and brings them to an equilibrium. Grounding techniques can include: a walk-in nature, a cold shower, listening to our favourite music, painting, drawing or art, dancing, yoga or weightlifting, meditation or even eating our favourite foods. These exercises ignite the use of our five senses, easing the transition back into our everyday lives.
✹ Seek support
Sometimes therapy can feel like a lonely process. Reaching out to a trusted loved one in person for a hug or whether virtually via phone, video call or text helps with reconnection. The conversation doesn't have to involve therapy, but being around another's loving presence or hearing an understanding voice on the other end of the phone can be comforting. If our social circle is small or we feel unable to discuss therapy with others, following credited social media accounts can be beneficial as they provide a sense of community and a space for learning, sharing and healing.
Please remember, no matter where you are in your therapy journey or whether you are inside or outside of a session, you are always worthy of being held, supported and treated with kindness and compassion.
