I'm sorry to hear that you're going through such a challenging time. It's completely understandable to feel overwhelmed and ashamed after sharing something deeply personal in therapy. Taking that step can be incredibly difficult and may stir up intense emotions.
Here are some suggestions on how to cope and navigate this situation:
Reach out to your therapist: Even if you left the session abruptly, consider sending your therapist a message or giving them a call to let them know how you're feeling. They are trained professionals and have likely encountered similar situations before. Sharing your feelings of shame and uncertainty with them can open up an opportunity for further support and understanding.
Self-compassion: It's essential to practice self-compassion during this time. Remind yourself that everyone has struggles, and it's okay to have difficulties. Give yourself permission to feel vulnerable and seek support from others if needed.
Reflect on your feelings: Take some time to reflect on why you felt the need to leave the session. What emotions were overwhelming you at that moment? Understanding your feelings can help you process them and gain insights into what might be triggering your reactions.
Consider returning to therapy: While it might be daunting to think about going back to therapy, remember that the therapeutic relationship is designed to provide support during challenging times. If you had a good connection with your therapist and found therapy helpful before, it might be worth considering continuing the work together.
Talk to a trusted friend or family member: Sharing your experience with someone you trust can provide emotional support and help you gain perspective on the situation.
Seek professional help if needed: If you feel unable to return to your current therapist, consider seeking help from another therapist. Finding the right fit with a therapist is crucial, and it's okay to explore other options.
Explore alternative resources: There are online support groups, helplines, and community resources that can offer support and understanding.
Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions and gain clarity.
Remember, therapy is a journey, and it's okay to face obstacles along the way. It takes courage to confront our vulnerabilities and seek help. Take the time you need to care for yourself, and when you're ready, consider taking steps to re-engage with therapy or explore other avenues of support. You are not alone, and there are people and resources available to help you through this difficult time.