Stepping Stones to Healing

Feeling Lonely Between Sessions?

5 Calming Tools to Carry You Until Your Next Therapy Appointment

Therapy can be a safe place to heal and share your story. But what about the time between appointments? Many people feel lonely, anxious, or overwhelmed once the session ends. That’s normal—healing takes time, and your feelings don’t pause just because the session is over.

The good news is that there are tools you can use right now to help carry you through until your next appointment. These coping strategies are simple, gentle, and can be used anywhere.

🌿 1. Ground Yourself in the Present

When emotions feel too big, grounding can bring you back to the here and now.

Look around and name five things you can see
Touch something near you and notice the texture
Take three slow breaths and feel your feet on the ground

📖 2. Write It Out

Journaling doesn’t have to be long or perfect. Even a few sentences can help release what’s stuck inside.

Write down what you wish you could tell your therapist right now
Keep a “feelings log” with one word a day about how you feel
Try writing a kind note to your future self

🎧 3. Comfort Through Your Senses

Your body remembers safety through sights, sounds, and touch. Use your senses to soothe yourself.

Listen to calming music or a guided meditation
Wrap up in a blanket or hold a soft pillow
Light a candle or notice a favorite calming scent

🚶 4. Gentle Movement

When emotions build up, moving your body helps release some of the stress.

Take a slow walk outside and notice what you see
Stretch your arms and legs, one at a time
Try rocking gently in a chair or swaying side to side

📅 5. Create a “Between Sessions” Plan

It can help to make a short list of tools you’ll use when you feel stuck. Write it down and keep it close. Your plan might include:

Call a trusted friend or support line
Read an uplifting quote or affirmation
Use a grounding or breathing exercise from therapy

💬 A Gentle Reminder

It’s okay to feel a little lost between sessions. That doesn’t mean you’re failing. It means you’re human—and your brain and body are still healing. These tools aren’t meant to replace therapy, but they can help you feel steadier until you’re back with your therapist.

🌱 You’re Not Alone in This

If you’re in Indiana and looking for trauma therapy, I’m here to help. At Trauma Recovery Specialist in Plainfield, Indiana, I offer compassionate, trauma-informed therapy to help you feel safe, supported, and understood.

📅 Schedule a free consultation and let’s take the next step toward your healing together.

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About Trauma Recovery Specialist

I’m Debbie Harland, a trauma recovery therapist based in Plainfield, Indiana. I specialize in helping adults who carry the weight of complex trauma find relief, safety, and healing. With training in EMDR and trauma-informed care, I believe recovery is possible and that no one has to walk this journey alone.

📍 Serving clients across Indiana through secure online therapy. 📞 (317) 914-7915 📧 dharland@mytraumarecoveryspecialist.com

Ready to Begin Healing?

You don’t have to face this alone. Let’s talk about what you’ve been carrying—and how we can walk together toward healing.

👉 Schedule a Free Consultation: https://mytraumarecoveryspecialist.com/contact/

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