Feeling OK During the Therapy Process: Practical Strategies to Support Yourself

Starting therapy can be a big and positive step, but it can also feel challenging at times. Whether you are coming for CBT (Cognitive Behavioural Therapy) or EMDR therapy, it’s normal to experience a range of emotions while working through difficult experiences.

Therapy often involves exploring things that you may have been struggling with for a long time. Because of this, some people notice that their emotions feel more intense for a while, or that they feel more mentally tired than usual.

I wrote this blog post to share some practical strategies to help you feel as stable and supported as possible while attending therapy.

Why Does Therapy Feel Difficult?

Therapy may look like “just talking”, but a lot is happening behind the scenes.

Both CBT and EMDR help your brain process experiences in new ways. In simple terms, they help you build new patterns of thinking, emotional responses, and coping strategies. This means that during therapy you may be:

• Thinking deeply about difficult experiences

• Learning new ways to understand your thoughts and feelings

• Processing emotions that may have been pushed aside for a long time

• Making new connections and insights

All of this takes energy, so it’s very common for people to feel mentally tired or emotionally sensitive while working through therapy.

The “decluttering the cupboard” analogy

I often compare therapy to decluttering that cupboard in your house, you know the one where things get shoved in and the door is quickly closed! That strategy can work in the short term, but eventually the cupboard door pops open and everything falls out.

Therapy is a bit like opening the cupboard and taking everything out. We look at what’s inside, decide what’s helpful to keep and what can be let go of, and then organise things so they can be put back more neatly.

The end result feels calmer and more manageable. But the middle stage can feel messy and overwhelming, which is completely normal.

Feeling More Stable Between Therapy Sessions

When you are working on difficult issues, having supportive routines and environments can make a big difference.

Helpful areas to focus on include:

• Maintaining simple daily routines

• Staying connected to supportive people

• Continuing hobbies or activities you enjoy

• Looking after your physical wellbeing

These things can help create a sense of stability while you are doing challenging work in therapy.

Stay connected with supportive people

It can help to think about safe and supportive people in your life who you might reach out to if you feel emotional between sessions. This could be a friend, partner, or family member.

You don’t necessarily need to share all the details of your therapy sessions. Sometimes simply having someone who knows you are going through a challenging process can make you feel less alone.

Find a calming space

It can also be helpful to have a place where you can decompress and relax. This might be:

• A comfortable room in your home

• A favourite walking route

• A park, green space, or the beach for my Norfolk clients!

• A quiet café

The aim is to have somewhere you associate with feeling calm and grounded.

Grounding Techniques for When You Feel Overwhelmed

Sometimes thoughts or emotions can feel overwhelming between sessions. Grounding techniques can help bring your attention back to the present moment.

The 5-4-3-2-1 grounding exercise

This simple exercise uses your senses to reconnect you with your surroundings. When you’re feeling intense emotions, or are getting stuck in your own head, take a moment to look for:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Focusing on your senses can help move your attention away from difficult thoughts and back into the present moment.

Movement-based mindfulness

Many people find traditional mindfulness difficult, particularly if it involves sitting still with their thoughts. Movement-based activities can be a helpful alternative. Examples include:

• Yoga or Pilates videos

• Going for a walk

• Gardening

• Cooking

• Creative hobbies such as embroidery or crafts

Personally, I find that activities like gardening, embroidery, or even stirring a risotto can be grounding because they allow me to focus on a simple task.

Guided meditation

Some people find it easier to practise mindfulness when someone talks them through the process. Guided meditation apps can help with this.

Popular options include apps such as Calm or Insight Timer, and there are also many free guided meditations available on platforms like YouTube or Spotify.

Caring for Your Body and Nervous System

Looking after your physical wellbeing can make a real difference to how you feel emotionally, especially while working through therapy.

Sleep, food and hydration

The basics really matter. Try to maintain:

• Regular sleep patterns

• Balanced meals

• Adequate hydration

This doesn’t need to involve a complicated routine or strict diet. Simple, consistent habits are often enough to support your wellbeing.

The NHS provides helpful guidance on sleep, diet, and hydration:

• https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/

• https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

• https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/

Exercise: the “annoyingly helpful” one

Exercise is often described as one of the most helpful things for mental health, even though it can sometimes be hard to motivate ourselves to do it.

Physical activity can support both emotional regulation and stress reduction. This doesn’t need to be intense exercise. Options include:

• Walking

• Cycling

• Swimming

• Gym sessions

• Home workouts on YouTube

Personally, I prefer YouTube workouts because having someone guide me removes the need to make decisions, and going to the gym can sometimes become an extra barrier.

You can find more guidance from the NHS here:

https://www.nhs.uk/live-well/exercise/

Letting People Support You

Many people feel that therapy is something they should deal with on their own, but support from others can be really valuable.

If you feel comfortable, consider letting one or two trusted people know that you are attending therapy. They may be able to provide:

• Emotional support

• Someone to talk to after sessions

• Practical help such as childcare or lifts

• Support with responsibilities while you focus on therapy

Therapy takes time and emotional energy, so having people around you who understand this can make the process easier.

When to Reach Out for Extra Support

It’s always okay to talk to me about how therapy is going. If things feel too intense, we can slow down, pause, or adjust the pace of our work.

However, I do not offer a crisis service and may not always be immediately available between sessions.

If you need urgent support, please contact one of the following services:

• Your GP

• Samaritans: 116 123

• Shout crisis text service: Text SHOUT to 85258

• Mind: www.mind.org.uk

• NHS urgent mental health support: Call 111 and select option 2

• Emergency services: Call 999 or attend A&E if you are at immediate risk

  
  

You don’t have to manage a crisis alone, support is available.

Final Thoughts

Therapy can be challenging, but it can also be a powerful process of understanding yourself and creating meaningful change.

Looking after yourself between sessions, through routines, supportive relationships, grounding techniques, and physical self-care, can help make the process feel manageable.

Small steps can make a big difference while you work towards the life you want to live.

If you want to speak to me about starting therapy, or to get an idea of what it might entail, get in touch to book a free intro call. I look forward to hearing from you.

(You may even get to meet the stars of this blog post!)