Four Tips for Making the Most Out of Breaks in Therapy
Many occasions can lead to a break in therapy – anything from a planned vacation or change in schedule to a sudden health emergency or change in circumstance. These breaks can be planned or unplanned, initiated by either the client or by the therapist, and they can be welcome or unwelcome. No matter the circumstances, these breaks can also be opportunities for continued growth and increased self-awareness. If you find yourself facing a current or upcoming break in therapy, here are four tips to make the most of it:
Dedicate the time
Breaks can be opportunities to slow down and focus on yourself and your relationships. They are opportunities to put into practice some of the discoveries made in therapy, and to try turning to other coping strategies and social support outside the therapist’s office. Dedicate the hour or hours you may have otherwise scheduled for therapy to yourself in other ways: take yourself on a walk or schedule coffee with an old friend.
Breaks can also be opportunities to step back, observe, and assess. It can be helpful to keep a journal during this time, and to bring your observations with you when you return to therapy. Some potential questions to consider journaling about: Did anything come up for you in your time away that you would have otherwise brought to therapy? If so, how did you manage it? What has changed since the start of therapy (or since your last break)? How have you grown? What’s needed moving forward?
Talk about it
Breaks can bring up feelings around loss and separation, both in the therapeutic relationship and in your relationships outside of therapy. In the session before the break, discuss with your therapist any feelings that come up around the upcoming break, and also put together a plan for how best to cope in the time away. Upon your return, you can reflect together on the experience and any insight gained.
Reach out for additional support as needed. For longer and unexpected breaks, consider scheduling short-term support with another therapist or reaching out to a warm line. You don’t need to wait for a crisis to reach out for help. If you do find yourself stuck or struggling, don’t hesitate to call a crisis help line like 988.
YWCA’s Non-Crisis Warm Line: 512-548-9922
Integral Care’s 24/7 Crisis Help Line: 512-472-4357
or call Suicide & Crisis Lifeline: 988