Between Session Support

Simple ways to steady yourself between appointments.

Sometimes a session can leave things feeling lighter. Sometimes it can stir things up.

That’s normal. When you start paying closer attention to what’s going on, feelings and memories can move around a bit. Between-session support isn’t about fixing anything quickly. It’s about creating enough steadiness to get through the day, and enough care to stay connected to yourself.

Use what feels helpful. Leave what doesn’t.

If you’re feeling unsettled after a session

A few simple things can help you feel more settled again:

  • Slow down your pace for ten minutes, if you can

  • Get a drink or something to eat

  • Step outside and notice the air and temperature

  • Do something ordinary and familiar (washing up, a shower, a short walk)

  • Keep the rest of the day light if possible

Some people find it helps to avoid big decisions immediately after a session.

A short grounding reset

If your mind is racing or you feel stuck in a loop, try one of these:

Option 1: Feet and breath
Feel your feet on the floor.
Notice the weight of your body in the chair.
Take three slow breaths.
On each exhale, let your shoulders drop a fraction.

Option 2: Five senses
Name five things you can see.
Four things you can hear.
Three things you can feel.
Two things you can smell.
One thing you can taste.

Pushing yourself to ‘figure it out’
If you notice you’re analysing or trying to force clarity, try allowing things to stay a little unclear and come back to the basics: rest, routine, and simple care.

Replaying the session repeatedly
Try one gentle question instead:
“What do I need right now to feel 5% more steady?”

A simple plan for difficult moments

If it helps, write this out and keep it somewhere easy to find. Some people find using the notes app on their phone is useful.

When emotions feel intense

If feelings rise quickly, it can help to focus on reducing intensity, not solving the whole situation.

You might try:

  • Cold water on your face or holding something cool

  • A slow walk, even around the room

  • A brief distraction that doesn’t spiral (a simple task, music, making tea)

  • Writing one honest sentence: “Right now I feel…”

  • Texting someone you trust to say, “I’m having a hard moment”

If you notice you’re trying to force yourself to feel better, it’s often a sign to make things smaller.

Things I notice when something is building:
(For example: tight chest, withdrawing, scrolling, snapping, overthinking)

_______________________________________

What helps me feel more settled:
(Choose 2–3 things)
_______________________________________
_______________________________________
_______________________________________

Sources of support I can draw on:
(Think people, places, or activities. This might be very small — and that’s okay)

_______________________________________

One small thing I can do next:
_______________________________________

Notes

This resource is intended to support reflection and steadiness between sessions. There is no right or wrong way to use it. If any part feels unhelpful, it’s okay to pause or set it aside.

Keeping notes between sessions (optional)

You don’t need to journal, but some people like having a simple way to capture what matters.

If it helps, jot down:

  • What you noticed this week

  • A pattern that repeated

  • A moment that felt difficult

  • A moment that felt easier than usual

  • Anything you want to return to next time

Keep it brief. A few lines is enough.

If you feel worse before you feel better

Sometimes counselling brings things into clearer focus before they settle. That can feel uncomfortable.

If this is happening:

  • Try not to judge it too quickly

  • Focus on basics: sleep, food, movement, routine

  • Use steadying skills (see above) rather than over-analysing

  • Bring it to the next session — it’s important information

If you’re unsure how to make sense of what you’re feeling, that’s something we can explore together.

What usually doesn’t help (and what to try instead)

Spiralling online
If you notice you’re searching and searching, pause and come back to something physical (drink water, walk, shower, tidy one small area).

Taking everything on alone
If there’s someone you trust, even a small message can help you feel less isolated.

This isn’t about getting rid of thoughts. It’s about giving your attention somewhere steadier to rest.