What Should I Do Between Therapy Sessions? A Guide for First-Time Clients

Starting therapy is a brave and empowering step. Whether you’ve just had your first session or are preparing for your next one, you might be wondering: “What could I be doing in between our sessions?”

While there is no obligation to ‘do’ anything between sessions, this is a common (and important) question. Therapy is not just what happens in the room—it’s also about what happens in your day-to-day life as you begin to observe, reflect, grow, and change. Here’s some simple things that might to help you make the most of your time in between sessions:

1. Reflect on the Session

After your session, give yourself some time to process. You might ask yourself:

• What stood out to me?
• Did I learn anything new about myself?
• Were there moments that felt especially emotional, insightful, or difficult?
• What would I like to explore further alone or during the next session?

You don’t need to have all the answers. Simply allowing yourself the space to reflect is a meaningful part of the process.

2. Write Things Down

Consider keeping a small notebook or using a notes app on your phone. This isn’t homework—it’s just a gentle way to:

• Capture thoughts or emotions that arise between sessions
• Write down questions you want to ask next time
• Track patterns in mood or behaviour (or triggers)

Even just a sentence or two every few days can help you stay connected to the work you’re doing in therapy.

3. Be Kind to Yourself

Therapy can stir up some big emotions. You might feel energised, drained, hopeful, or even confused. That’s all normal.

Practice self-compassion during this time. Give yourself permission to rest, take breaks, and treat yourself with gentleness. Growth isn’t always linear, and that’s okay. Being kind to yourself is something many people find challenging but the effort is enough.

4. Try Small Experiments

If something came up in your session—an insight, a new perspective, or a coping tool—see if you can apply it in small ways:

• Did we talk about boundaries? Notice what happens when someone oversteps your boundary or if you overstep theirs.
• Did we explore anxiety triggers? Notice when those moments arise.
• Did a grounding technique feel helpful? Practice it outside of or during a stressful moment.

You don’t have to get it perfect. Therapy is a space where we learn by trying.

5. Notice What Comes Up

Your everyday experiences often provide the context for your next session:

• How did you feel in certain relationships?
• What situations felt challenging or empowering?
• Did you find yourself thinking about our last conversation?

These experiences are part of the therapeutic journey—and they give us valuable ground to explore together.

Final Thoughts

Therapy is more than just a weekly appointment—it’s a relationship with yourself. The time between sessions is where insights begin to settle, and subtle changes start to take root.

Go gently, stay curious, and remember: the work you’re doing matters.

5 journal prompts that could help with noticing the shifts in between therapy sessions:

1. What’s one emotion I’ve felt strongly this week, and what might have triggered it? (This helps bring awareness to emotional patterns.)
2. What’s one moment I felt proud of myself recently, no matter how small? (This supports building self-compassion and confidence.)
3. What did I avoid this week, and what do I think was behind that avoidance? (A powerful way to explore fears, resistance, or boundaries.)
4. What do I wish I could say to someone, if I didn’t feel afraid or held back? (This encourages deeper exploration of communication and unmet needs.)
5. What do I need more of right now—physically, emotionally, spiritually or mentally? (Helps clients tune into their present needs and self-care.)

Remember that these prompts are just a starting point, and you can always modify them or come up with your own based on what feels most relevant and meaningful to you. The goal is to use journaling as a tool for self-reflection and exploration, and to gain a deeper understanding of your relationship with your mother and how it has influenced your life.