I'm sorry to hear that you're feeling this way. Coping with difficult emotions between therapy sessions can be challenging, but there are several strategies you can try to help you manage the pain and distress:
Journaling: Write down your thoughts and feelings in a journal. Expressing yourself on paper can be a therapeutic way to process emotions and gain insights into your experiences.
Mindfulness and Breathing Exercises: Practice mindfulness and deep breathing exercises to ground yourself in the present moment and reduce anxiety. Focus on your breath and observe your thoughts without judgment.
Engage in Self-Care: Engage in activities that you find comforting and nourishing. This could include taking a warm bath, spending time in nature, listening to music, or reading a book.
Reach Out to Supportive Friends or Family: Talking to someone you trust can provide comfort and emotional support. Sharing your feelings with a supportive friend or family member can be helpful.
Distract Yourself: Engage in activities that can distract your mind from distressing thoughts. Watching a movie, playing a game, or doing a creative activity can be beneficial.
Use Relaxation Techniques: Explore relaxation techniques like progressive muscle relaxation, guided imagery, or yoga to help ease tension and stress.
Create a Safety Plan: If you're experiencing intense emotions and feel overwhelmed, have a safety plan in place. This might include a list of emergency contacts or activities that help you feel safe.
Practice Self-Compassion: Be kind to yourself and remind yourself that it's okay to feel the way you do. Give yourself permission to experience emotions without judgment.
Use Hotlines or Support Groups: If you feel the need to talk to someone but don't want to reach out to your therapist, consider calling a helpline or participating in online support groups.
Schedule a Distraction: If you find it challenging to cope in between sessions, try scheduling activities or plans for the times when you typically feel most distressed.
Remember, it's okay to feel vulnerable and seek help when you need it. While you may not want to bother your therapist between sessions, it's essential to prioritize your well-being. If you find that the distress persists or becomes overwhelming, don't hesitate to reach out to your therapist. Many therapists have protocols in place for clients to contact them in between sessions if needed.
If your next session is still far away, and you feel that you need additional support, consider seeking help from a crisis helpline, support group, or mental health professional who can offer guidance and assistance during difficult times. Your well-being is essential, and reaching out for support when you need it is a sign of strength, not a bother.