In Between Sessions: Gentle Practices for Continued Growth

May 4

Growing Between Sessions: How to Make the Most of Therapy in Everyday Life

Therapy is a powerful space for healing, insight, and growth. But real change doesn’t just happen in the 50 minutes you spend in session each week—it happens in the days in between, where you begin to notice patterns, try new things, and apply what you're learning to real life.

Whether you're new to therapy or have been doing the work for a while, here are some meaningful ways to get the most out of your counseling experience—especially in between appointments.

1. Reflect After Each Session

Take a few minutes after your session to write down:

What stood out to you
Any insights or emotions that came up
Questions you want to explore further
Patterns you noticed in your thoughts, feelings, or behavior

Even jotting down a few thoughts in your phone’s Notes app can help you process more deeply and prepare for your next session.

2. Practice Self-Awareness

Therapy often helps uncover triggers, emotions, and old patterns. Between sessions, practice noticing your internal world:

What situations cause you stress or emotional reactions?
Are you reacting or responding?
Are there moments when your inner critic speaks louder than your inner advocate?

Awareness is the first step to change—and building that awareness between sessions helps your therapy go further.

3. Try One Small Change

You don’t have to change everything at once. Growth often starts with one intentional step, such as:

Speaking up for yourself in a conversation
Setting a small boundary
Practicing mindfulness when you feel overwhelmed
Trying a coping strategy your therapist suggested

Progress is made through consistent, small actions—not perfection.

4. Track Your Feelings or Patterns

Journaling, mood tracking apps, or even a simple check-in with yourself each day can help you:

Spot trends in your mental health
Understand what’s helping or hurting your progress
Bring clearer insight into your next session

If something feels too heavy to sit with alone, jot it down and bring it up in therapy. That’s what the space is for.

5. Revisit Resources from Your Therapist

If your therapist recommends a book, podcast, article, or worksheet—take time to engage with it! These tools are often chosen specifically for your goals, and they can keep the momentum going between sessions.

Even re-reading notes from past sessions can remind you of insights you’ve already had and help you build on them.

6. Give Yourself Grace

Growth isn’t linear. Some weeks you may feel energized and full of insights; other times you may feel stuck, tired, or unsure. That’s normal. Don’t pressure yourself to “get it all right.”

Therapy is a process—not a performance. You’re allowed to take your time.

7. Bring the “In Between” Into Your Next Session

Therapy is most helpful when it’s connected to your real life. So if you had a hard week, avoided a conversation, or practiced a new skill, bring that into the next session. It gives your therapist context and helps tailor the work to what you truly need.

Therapy can be a life-changing experience, especially when it becomes a part of your everyday awareness—not just something that happens once a week. By showing up, reflecting honestly, and staying curious about yourself in the time between sessions, you're building a life of greater insight, freedom, and emotional strength.

You don’t have to grow overnight. You just have to keep showing up—for yourself.