Feeling Alone Between Counselling Sessions? Here are some Strategies to Keep Your Spirits Up!

Counselling can be a life-changing experience, but what do you do when you leave your therapist's office? The period between sessions can sometimes feel heavy and lonely. You carry the insights you've gained, but vulnerabilities may rise unexpectedly. In this post, we will explore common feelings that may surface during this time and offer effective strategies to help you maintain your well-being.

Common Feelings During the Waiting Period

Feeling alone between counselling sessions is common. You may experience a spectrum of emotions, from anxiety and loneliness to frustration and sadness. Here are some feelings you might encounter:

1. Anxiety and Overthinking

You might find yourself replaying past discussions or worrying about future ones. This anxiety can lead to endless loops of overthinking. Sometimes, people in therapy report experiencing heightened anxiety during the intervals between sessions.

2. Loneliness

The time away from regular support can amplify feelings of isolation. Without the consistent connection to your therapist, the world might feel a bit more intimidating. Research shows that loneliness can increase stress levels by up to 50%, affecting your overall mental health.

3. Despair or Hopelessness

After progress in therapy, it's normal to feel good, but as days pass, some might experience a return of nagging feelings of despair. It can be common for individuals to feel a drop in mood between sessions, causing doubts about whether they could truly feel better.

4. Frustration

You may feel frustrated with your progress, especially if it seems slow. This discontent can be more intense if immediate results are not visible, leaving you feeling stuck. It can be frustrating when we fail to see quick changes.

5. Doubt

Doubts may creep in regarding the effectiveness of your counselling. Asking yourself if you are using the tools and strategies effectively can be discouraging. It's important to remember that self-doubt is a common hurdle in personal growth.

Strategies to Keep Your Spirits Up

While acknowledging these feelings is crucial, it's equally important to explore ways to navigate through them. Here are some practical strategies that can help you maintain your wellness.

1. Journaling

Writing about your feelings can be a powerful tool. Journaling helps you express yourself and gain clarity. You do not have to follow a specific structure—just write freely. For instance, try dedicating five minutes each day to jot down your thoughts on how you're feeling.

2. Mindfulness Practices

Mindfulness can provide a strong foundation during tough times. Activities such as meditation, deep breathing exercises, or spending time in nature can help anchor your thoughts in the present, easing anxiety. Practicing mindfulness regularly can be a helpful tool to decrease everyday anxiety levels.

3. Creating a Support Network

Connecting with trusted friends or family can be immensely helpful. Sharing your feelings with someone who understands can diminish the loneliness. Maintaining social connections can enhance emotional well-being by reducing instances of loneliness.

4. Engaging in Physical Activity

Exercise is an effective remedy for anxiety and frustration. Activities like hiking, biking, or even a simple walk can release endorphins, which help improve your mood. Research shows that just 30 minutes of moderate exercise a few times per week can significantly reduce stress levels.

5. Setting Small Goals

Having a sense of purpose can keep negative thoughts at bay. Set small, attainable goals for each day, such as completing a chapter of a book or trying a new recipe. This gives you a sense of accomplishment and helps shift your focus away from lingering worries.

6. Developing a Creative Hobby

Explore your creative side! Whether it’s painting, crafting, or music, engaging in a hobby can keep your mind busy and bring joy to your daily life. Participating in creative activities is a great way to increase your happiness.

7. Practicing Gratitude

Take a moment daily to write down a few things you are grateful for. This simple practice can shift your focus from worries to positives in your life.

8. Establishing a Routine

A structured daily routine can provide stability and help lower feelings of disorientation. Include self-care, social interactions, and leisure activities in your schedule to ensure a well-rounded approach to your day.

9. Engaging in Volunteering

Helping others can significantly enhance your own sense of well-being. Consider volunteering your time or skills to a cause you care about. Volunteering can lead to an increase in feelings of happiness and fulfilment.

10. Using Positive Affirmations

Incorporate positive affirmations into your day. Reminding yourself of your resilience can boost your self-worth. You might try affirmations such as, “I have the strength to overcome challenges,” or “I deserve love and support.”

A calming lakeside scene to enhance feelings of peace and wellness.

Navigating Your Journey

The time spent between counselling sessions can be challenging, but it's important to acknowledge that these feelings are part of the healing process. By using practical strategies and taking care of your mental health, you can navigate this period with increased ease and confidence.

Life presents ups and downs, and while it is normal to feel alone at times, you have the power to change your perspective. Remember, you are not alone in this journey. Your commitment to self-care can connect you to your best self until your next session. Embrace your progress; it is worth celebrating.

Remember that whatever you feel is valid, and you possess the strength to move forward. Utilise these strategies, lean into your support network, and continue striving for your well-being until your next session. You've got this!