What to Do Between Therapy Sessions

A counseling session gives you time to focus on what is happening. Then you return to work, relationships, responsibilities, and the situations you were discussing.

It can help to leave with a clear idea of what, if anything, you will practice or observe before the next appointment. Different treatment approaches use the time between sessions differently. Ask your therapist what fits the work you are doing.

Agree on one manageable focus

Before the session ends, ask which next step matters most. A plan might involve noticing when you withdraw, practicing a communication skill, or recording what happens before a difficult reaction.

Make the plan specific enough that you can recognize the opportunity. “Communicate better” is broad. “Tell my partner when I need a pause and when I will return to the conversation” gives you a behavior to try.

Check that the plan fits your schedule, circumstances, and treatment goals. If it feels too large or unclear, say so before you leave.

Keep observations brief

You do not need to write a detailed account of every day. A few notes about one relevant situation may be enough to help you remember it.

For example, you could record what happened, what you noticed in yourself, what you did next, and what you want to discuss. Keep the notes somewhere private.

NIMH describes tracking emotions and behaviors as one possible element of psychotherapy. Ask your therapist whether tracking would be useful for you and how much detail they need. If the notes become repetitive reviewing that increases distress, bring that concern into the conversation.

Bring back the difficult parts

Perhaps you forgot the practice, did not recognize the moment, or tried it and felt worse. Those details matter. They can show whether the instruction needs clarification, the step needs to be smaller, or another approach is needed.

You can say, “I understood it in the session, but I could not use it during the argument,” or, “I started the exercise and became overwhelmed.”

Describe what happened as accurately as you can. That gives your therapist more to work with than a general judgment that you did badly.

Ask before adding demanding exercises

If you find a workbook, video, or technique online, ask how it fits your current treatment. This is especially useful for exercises involving trauma memories or deliberately approaching feared situations.

Bring the resource to the session and discuss whether it is appropriate, how it would be used, and what to do if distress increases. Your between-session plan should be connected to your care.

Know the plan for support between appointments

Ask how to contact your therapist, expected response times, and which concerns should go to another service. Make sure you understand the options for urgent help.

If you need immediate crisis support in the United States, call or text 988. Call 911 for immediate danger.

You may also find how to tell if therapy is working and what therapy with me looks like useful.

Adults seeking individual counseling in El Paso can check availability and request an appointment through my Headway profile.

Further reading

National Institute of Mental Health: Psychotherapies.