Therapy can be a powerful way to process painful experiences and find a healthier, more balanced way forward. But it’s not always easy.
It’s not uncommon for difficult emotions to arise, and they can linger long after the session ends. You might even feel worse after therapy than you did before, like you’re stuck opening old wounds without a clear path toward healing.
If you’re feeling stuck, don’t worry. Therapy is a process, and like any healing process, it comes with its ups and downs. Healing doesn’t always happen in a straight line, especially when you’re recovering from trauma or treating mental health conditions.
Feeling overwhelmed is part of the process, especially in the early stages. Try to show yourself some self-compassion, and with time, the breakthrough moments will come. In the meantime, facing those difficult emotions head-on is exactly what will help you move forward with your mental health.
And you don’t have to do it alone. Read on, and we’ll explain why you might feel worse after therapy, and how to manage your emotions during, after, and between therapy sessions.
Understanding Why You Might Feel Worse After Therapy
Whether you’re attending in-person or online therapy, it’s common for a variety of feelings to arise – especially when you’re getting into tough stuff, like past trauma or other painful experiences. It can be overwhelming at times, and you can sometimes leave your therapy sessions feeling more anxious and upset than you did before you started.
This is known as emotional flooding, and it usually happens during high-stress situations. Your body reacts in ways that look like anxiety – a racing heart, sweaty palms, shaky hands, or even high blood pressure. It can feel like your body can’t keep up with everything you’re feeling in the moment.
While it may not seem like it, this is actually a good thing! It doesn’t mean your therapy journey has taken a wrong turn, or that it’s making things worse. It’s a sign that your mind and body are starting to process the tough feelings that you might’ve been avoiding. It may not be pleasant, but it’s a natural part of the therapeutic process – and one of your first steps toward healing.
Related: How is trauma-focused therapy different than other therapy types?
How to Process Negative Emotions
When these negative emotions come up, the key is not to run from them or push them down. Avoiding emotions only delays healing. The more you do this, the longer it takes to process, move forward, and improve your mental health. As tough as it may seem, the only way out of the emotional spiral after therapy is to confront these feelings directly, even if it’s uncomfortable.
Here are some coping skills you can use to start processing your feelings in a healthy way:
Identify the emotion
If you’re in the middle of an emotional frenzy, it can be harder than you think to pinpoint exactly what you’re feeling. You might think you’re just angry, but if you take a moment to slow down, you might realize that what you’re feeling is hurt, disappointment, shame, or anxiety. Identifying what you’re actually feeling is the first step to working through it.
Don’t label your emotions as ‘good’ or ‘bad’
Negative emotions like anger or shame might sound bad, but they’re not. They’re performing an important role, trying to tell you when something is wrong or needs to change. Rather than judging and dismissing unpleasant emotions, ask yourself what they’re trying to tell you as they come up.
Feel it and let it go
Take a moment to closely look at what you’re feeling without acting on it. Stay in the present moment and notice any places in your body where you feel the emotion physically.
Is your chest tight or heavy? Do your shoulders tense up? Is your jaw clenched? Sit with the sensations and instead of trying to fix them right away, allow yourself to feel them first. Often, this is all it takes for the sensation – and the emotion – to pass.
If you need a little help letting go of the feeling, breathing exercises can help. Try box breathing – inhaling slowly for 4 seconds, holding your breath for 4 seconds, exhaling for 4 seconds, and holding your breath again for another 4 seconds. This can help you relax physically and ease intense emotions.
It might be difficult at first, but recognizing your emotions, sitting with them, accepting the sensations they bring, and then letting them go is a skill you can build over time. Be patient with yourself throughout the process.
What to Do If You Still Feel Stuck
If you’re still feeling worse after your therapy sessions, it’s a good idea to talk with your therapist about what you’re experiencing. They’ll listen to your concerns and can give you the reassurance you need that what you’re feeling is a normal part of the therapeutic journey.
They can suggest healthy coping mechanisms like journaling, using positive affirmations, or other forms of therapy if you find that talk therapy isn’t working for you.
Many therapists use other approaches like somatic therapy, which is all about feeling your emotions in your body, or art therapy, where you can tap into your creativity to express yourself. Finding the right method for you can make a big difference on your overall well-being.
Related: What do do when years of therapy have not helped?
Getting Support Between Therapy Sessions
Therapy is just one piece of the puzzle when it comes to your self care and healing. If you’ve tried all of the above and you’re still having a hard time getting past your feelings, consider checking out these other kinds of support between your sessions.
- Support groups: Sharing your experiences with others who really get it can give you the validation and understanding you need.
- Self care: This looks different for everyone. Find what makes you feel good, whether it’s spending time with loved ones, making time for hobbies, or just having a quiet moment to yourself.
- Exercise: Moving your body in a way you enjoy can give your mood a huge lift.
- Mindfulness: Mindfulness teaches us to stay in the present moment and avoid getting stuck in the past or feeling anxious about the future.
When You Need a Helping Hand, We’re Here
If you’re feeling frustrated with therapy, remember that progress takes time. Growth can be messy and sometimes things feel harder before they start to get better. It doesn’t mean you’re doing anything wrong, or that therapy isn’t right for you.
And if you’re struggling and need someone to talk to, Region Five Crisis & Counseling Services can help.
Our team is always ready to listen, no matter what you’re facing. With a variety of services – including access to mental health professionals, crisis intervention, and ongoing therapy – you’ll find the support you need right here.
If you’re feeling stuck, schedule an appointment today.
If you need immediate assistance, don’t hesitate to contact our Crisis Call Center by dialing 988.
