Supporting your mental health between therapy and psychiatry sessions

If you’re feeling low or going through a difficult time, the days and weeks between therapy sessions can be challenging. Depending on your circumstances, you might feel overwhelmed, alone, or like you’re not equipped to cope. 

While therapy sessions may feel like the heart of treatment, it’s important to remember that the work you do between sessions is just as meaningful. If you feel like you're living session to session, these tips can help support your emotional well-being between appointments. 

1. Keep a journal

Journaling is a powerful tool for understanding and improving your mental health. It’s been shown to reduce stress, boost self-awareness, and improve emotional expression. By journaling between sessions, you can begin to recognize triggers, habits, and unhealthy thought patterns. It can also help you track breakthroughs and topics to discuss during upcoming sessions.

There’s no right or wrong way to journal, so you can try out different approaches to see what works best for you. Some people enjoy freestyle writing, where you document any thoughts, feelings, or observations that come to mind. Others prefer set prompts like two roses and a thorn: share two things that went well and one thing that felt more frustrating or challenging. 

Regardless of the method you choose, it’s best to be consistent and honest with yourself.

2. Apply your new skills 

You can use the time between sessions to put your new skills into action. Your provider may even assign therapy homework ^[1] or suggest using a mental health app to keep you focused.

Mental health apps are designed to help you apply what you learn in your therapy to daily life. For example, let’s say you’re finding it hard to deal with emotional distress. An app can remind you of techniques recommended by your therapist, like deep-breathing exercises and reframing irrational thoughts. Mental health apps are also a way to track progress and setbacks to review with your provider during future sessions. 

3. Focus on healthy habits

The mind-body connection is the idea that your thoughts, emotions, and physical health are all connected. For example, regular exercise and movement may help improve mood and reduce symptoms of anxiety and depression. The same goes for eating a balanced, nutritious diet. 

Anyone can benefit from these healthy habits, but other self-care strategies may support your well-being as well. You can ask your provider for ideas, but in the meantime you might try: 

• Doing something that brings you joy but you might not normally make time for, like a puzzle or baking 

• Mindful movement, like walking, biking, or working in the garden 

• Volunteering with an organization that has a mission that aligns with your values

• Reducing the time you spend on social media or in front of a screen 

• Sharing a cup of coffee with a friend or neighbor 

4. Lean on your support system 

Your support network consists of the people you rely on for guidance, encouragement, and advice. This may include your therapist, psychiatrist, or primary doctor. If you’re unable to speak with a health provider, consider confiding in someone else you trust, like a friend, family member, or colleague.

Having this type of meaningful connection can reduce feelings of loneliness and isolation. Social support has also been shown ^[2] to help people cope with challenges like stress, anxiety, and depression. 

5. Be kind to yourself

Managing your mental health is a journey, so remember to be kind to yourself as you continue to learn and grow. While you may feel discouraged some days, having self-compassion can actually boost resilience and help you reach your goals.

Here are some simple ways to show yourself more kindness each day. 

• Recite a positive affirmation each morning, like, “I choose to be kind to myself today,” or, "I’m capable of handling whatever comes my way.”

• Give yourself permission to rest and recharge, even if it means canceling plans or putting off chores. 

• Avoid comparing yourself to others, especially if it’s impacting your confidence, self-esteem, and mental health. 

• Celebrate small victories, like finishing a book, going for a walk, or getting out of bed when you feel unmotivated. 

6. Consider additional approaches to care

Talk therapy is effective for a range of challenges and concerns, but some people may find that they need additional support. If you’re experiencing symptoms between sessions, consider asking your therapist about adding medication to your treatment plan. They can help you decide if medication is the right option for your situation and circumstances. 

A combination of talk therapy and medication management is often used for complex mental health conditions like: 

• Attention-deficit hyperactivity disorder (ADHD)

• Bipolar disorder

• Depression 

• Post-traumatic stress disorder (PTSD)

• Schizophrenia

• Depression

In addition to talk therapy and medication management, you might consider complementary approaches, like expressive arts therapy or yoga therapy.

Clinician’s take

I often remind clients that learning coping skills is a lot like building muscle. It takes practice, patience, and repetition before those skills start to feel natural. Having a hard time using them outside of therapy doesn’t mean you’re not making progress. Even recognizing when you could have used a skill is a step forward.

Brandy Chalmers, LPC

Clinical reviewer