It's not uncommon for people to feel vulnerable or critical of themselves after a therapy session, especially when dealing with mental health challenges like anxiety, depression, PTSD, and BPD. Here are some strategies that may help you cope with those feelings:
Normalize your feelings: Remind yourself that it's entirely normal to feel anxious or uncertain about how the therapy session went. These emotions don't necessarily mean you did something wrong.
Recognize therapy as a safe space: Remember that therapy is a judgment-free and safe environment. Therapists are trained to help and support you, not to criticize or blame you.
Practice self-compassion: Treat yourself with kindness and understanding, just as you would a friend who is struggling. Acknowledge that everyone makes mistakes, and it's okay to have moments of uncertainty.
Challenge negative thoughts: If you find yourself ruminating on perceived mistakes or criticisms, challenge those thoughts. Ask yourself if there is evidence supporting them or if you might be overly self-critical.
Talk about your feelings with your therapist: If you feel comfortable doing so, discuss your post-session thoughts and feelings with your therapist. They can help you process and address any concerns you may have.
Use grounding techniques: When you feel overwhelmed, practice grounding techniques to bring yourself back to the present moment. Deep breathing, mindfulness exercises, or focusing on your senses can be helpful.
Write in a journal: Consider journaling about your thoughts and feelings after therapy. This can help you gain insights and clarity into your emotions.
Set realistic expectations: Understand that therapy is a process, and progress might not always be linear. Be patient with yourself and trust that growth takes time.
Engage in self-care activities: Participate in activities that bring you comfort and joy after therapy. This can help shift your focus from self-criticism to self-nurturing.
Remind yourself of your goals: Remember the reasons you sought therapy in the first place and the progress you've made so far. This can provide perspective and encouragement.
Seek support from others: Talk to supportive friends or loved ones about your feelings after therapy. Sometimes, sharing your thoughts can provide relief.
Consider talking about your concerns in therapy: If you consistently struggle with post-session feelings, discuss this with your therapist. They can help explore the underlying reasons and work with you to improve the therapy experience.
Remember, therapy can be challenging, but it's a valuable tool for growth and healing. Give yourself credit for taking steps to improve your mental health, and remember that it's okay to have moments of uncertainty or self-doubt. Be gentle with yourself, and trust the therapeutic process. If these feelings persist or intensify, don't hesitate to discuss them with your therapist for further guidance and support.