Maintaining Your Mental Health Between Therapy Appointments

Taking care of your mental health does not stop when you leave your therapist’s office. The days and weeks between sessions can feel challenging, especially when difficult emotions or thoughts arise. Finding ways to support your well-being during this time helps you build resilience and make the most of your therapy. Here are practical tips to help you maintain your mental health between appointments.

A quiet space for reflection and journaling

Create a Simple Daily Routine

A consistent routine provides structure and predictability, which can reduce anxiety and improve mood. You don’t need a complicated schedule—just a few key habits to anchor your day.

• Wake up and go to bed at the same time each day

• Include time for meals, movement, and rest

• Set aside moments for activities you enjoy, like reading or listening to music

  
  

This routine helps your mind feel grounded and gives you small wins to build on.

Practice Mindfulness and Breathing Exercises

Mindfulness helps you stay present and manage overwhelming feelings. You can practice mindfulness in just a few minutes:

• Focus on your breath, noticing each inhale and exhale

• Observe your surroundings without judgment

• Use guided meditation apps or videos for support

  
  

Breathing exercises calm your nervous system and reduce stress. Try the 4-7-8 technique: breathe in for 4 seconds, hold for 7, and exhale for 8.

Keep a Journal for Reflection

Writing down your thoughts and feelings can clarify what’s happening inside and track your progress. Use your journal to:

• Note emotions and triggers

• Record positive moments or achievements

• Write questions or topics to discuss with your therapist

  
  

Journaling creates a safe space to express yourself and can reveal patterns you might not notice otherwise.

Stay Connected with Supportive People

Isolation can worsen mental health struggles. Reach out to friends, family, or support groups who listen without judgment. Even brief check-ins can boost your mood and remind you that you’re not alone.

• Schedule regular calls or meetups

• Join online communities related to mental health

• Share your experiences when you feel comfortable

  
  

Strong social connections provide encouragement and reduce feelings of loneliness.

Use Coping Strategies from Therapy

Your therapist likely shares tools tailored to your needs. Practice these techniques regularly to build confidence in managing challenges independently. Examples include:

• Grounding exercises to stay present during anxiety

• Positive self-talk to counter negative thoughts

• Setting small, achievable goals

  
  

Review these strategies before your next session to discuss what worked and what needs adjustment.

Take Care of Your Body

Physical health and mental health are closely linked. Simple habits can improve both:

• Get regular exercise, even a short walk daily

• Eat balanced meals and stay hydrated

• Prioritize sleep and create a calming bedtime routine

  
  

When your body feels cared for, your mind often follows.

Let us know if you have any questions. Starting therapy can be a big obstacle, but it doesn't have to be. We're here for you whenever you're ready!

Take care!

-Alishia Ebel, LMSW

Owner/Founder, Plymouth Mental Health