What to Do to Manage Anxiety Between Sessions

Your therapist helps you manage anxiety in the session, but what do you do in between sessions?

You might notice that after talking with your therapist, you feel a sense of relief. You’ve unburdened yourself, received support, and hopefully walked away with some helpful strategies. But in between sessions, anxiety often creeps back in. In the face of daily stressors, you may find yourself struggling to recall your therapist’s reassuring words. If that sounds familiar, here are some strategies to help you manage anxiety on your own between sessions.

Notice and Name Your Anxiety

Recognizing anxiety is the first step in managing it. Naming what you're feeling brings clarity to a confusing and often overwhelming experience. Many people mistake a panic attack for a heart attack and end up in the emergency room. If you've been there, you're not alone.

In those moments, reminding yourself, “This is just anxiety. I’ve felt this before and I’m still here,” can ground you in the reality that you're not in danger—you're experiencing something familiar, and survivable.

Start by identifying where you feel anxiety in your body. Is it in your stomach, hands, chest, or head? What are the sensations—tightness, tingling, numbness, heat? By simply describing these feelings to yourself, you’re beginning to observe your internal state with awareness. That awareness gives you more choices for how to respond.

Use Journaling to Reflect on What’s Driving Your Anxiety

Sometimes, anxiety sticks around because you haven’t had the chance to examine what’s behind it. When thoughts keep circling in your mind without resolution, journaling can help shift your perspective. It provides a space to:

• Verbalize what’s weighing on you

• Discharge the emotions tied to the issue

• View the problem more objectively

• Free-associate without fear of judgment

Journaling encourages mindful awareness of your thoughts and reactions, a principle found in therapeutic approaches like Dialectical Behavioral Therapy (DBT).

Build Skills to Support Yourself When You're Alone

In the absence of a support system, emotional regulation skills become essential. Stress management techniques like progressive muscle relaxation, time management, mindfulness, and meditation are simple to learn and practice. Tools like self-hypnosis and guided workbooks can reinforce what you’ve learned in therapy.

DBT, developed by Dr. Marsha Linehan, offers practical skills for managing anxiety. Rather than fighting your feelings, DBT teaches you to acknowledge and accept them, which often makes them easier to manage. This approach blends mindfulness from Eastern traditions with evidence-based strategies from Cognitive Behavioral Therapy (CBT).

Yoga and qi gong can help you center yourself and unite with your body in a healthy way.

Move Your Body to Manage Your Anxiety

Physical movement is one of the most effective ways to release anxious energy. Activities like walking, swimming, gardening, or running give your body an outlet and your mind a break. Practices like yoga and qi gong unite breath and movement, helping you feel more connected and calmer.

You can easily find guided yoga or qi gong videos on YouTube, including many that are specifically designed to address anxiety.

Be a Realistic Cheerleader for Yourself

Telling yourself you're the best in the world might not work when you're anxious—especially if you're struggling with self-esteem. But recalling times you've successfully faced challenges can remind you of your resilience.

Try writing down some of the difficult situations you’ve handled well. Keep that list somewhere accessible and review it during moments of high stress. Resist the urge to minimize your accomplishments—they’re evidence of your capacity to cope.

If you’d like to learn more tools for managing anxiety between sessions, anxiety therapy can help. I offer a variety of techniques designed to reduce anxiety both during and in between our meetings. You can also find some guided meditations on my shop page. Please call me at 661-233-6771, or click the button below to find out how I can support you.

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Resources:

For Qi Gong, try this link: https://youtu.be/M_uN05H12PE?si=vUmY03vpcLDkvsmV

For Yoga, try this link: https://youtu.be/8Lg4EzektCw?si=2XVebddvtXhh_gey

For stress management techniques, try this book: https://a.co/d/4Uo0KzR