What helps you after a tough therapy session?

[Pomegranate]

I had my first CAT session today and we were going over my past. It was A LOT harder than I thought it was going to be. I don't feel upset or sad about what was discussed but I spent the next six hours totally out of it. I know I should do something nice after a session but what do you find helps you? I didn't realise how out of it I was until I stood up and was walking. Also what helps you when you are dissociated? I was using gross chewing gum to try and ground myself and took some lorazepam. I spent the afternoon walking around town with a friend. I feel a lot more together now but still not 'together', sorry...not sure I'm explaining it right!

[Bellatrix]

i find haing a plan after can help.
maybe try having a list of grounding exercises with you to try
also get your therapist to do grounding things with you in the last 5-10 mins, i have done this and found it much easier to feel ok after the sessions if we've spent some time coming 'away' from the bad things.

[Serendipity.]

Hey,

I don't have any experience with dissociation so don't really know what would help most with that but after therapy I always used to find it helpful to have plans of what to do, which was usually the same thing. I'd go to the gym because it would be a way to make myself feel better because endorphins and all, and then I'd go and sit in a cafe with my book and people watch for a while, because it helped to not just be going home on my own, and then I would go and spend time with my parents, because being with people and doing something positive helped.

I like the grounding exercises idea, that sounds like it could be helpful :)

I really hope you find this therapy useful!

[random.swirls]

Lorazapam totally zonks me out so if your not used to it I wonder if that helped etc?

What do you enjoy doing im thinking about things like going out for a coffee, meeting a friend, going to the shops etc. and then schedule one of these after each point!

I wonder if you could talk to your therapist about this next session and see if she has any ideas for things that you can do or you can come up with a plan?

[Snow White.]

My ideas are similar to what Cam has said and I try and plan them before the session so I know I have something nice to do after, or else I can get "stuck"and find it hard to initiate anything nice.

I usually go shopping, even just Window shopping in a mall as it's very distracting and I can just sit and watch people or look at pretty things I can't afford!

If you're having trouble generating ideas of what to do, try putting "pleasant activity list" into Google, a list should pop up on a website and you can print it off and circle the ones you like best, so it's an easy reference when you need it.

The link below let's you choose what you like from a big list and puts only the ones you like into a pdf which is handy!
http://www.thrivewellness.com.au/resources/activities/


Good luck with the therapy

[Ballerina123]

I went to a support group that I found tough on Monday. I cried afterwards but I found that helped. Just getting the emotions out. Then I went home and put a funny movie on to lighten my mood and distract me. It helped a lot.

[Pomegranate]

Thanks for the replies and ideas. I went shopping with a friend but the noise and everything felt strange and intrusive and I just felt really confused and strange (hence the ting amount of lorazepam). Not sure how helpful it was though. I think I need to be with 'safe' people but somewhere secure. I'll have a think. Asking her to do grounding stuff is a good idea and I'll look up some ideas online. I think maybe carrying some playdough and something strong tasting might help as a short term thing an trying to focus on that although tbh mindfulness often doesn't work too well for me in those circumstances.

[Amaranth]

My counsellor also does grounding stuff with me at the end of sessions and it really helps, she also tends to ask what I have planned for the rest of the day to get me thinking in the present and if I'm having trouble she reminds me of things I've done before that have helped. I generally prefer to be alone after tough sessions so I'll go for a walk in the woods or have a coffee in a quiet coffee shop, I find listening to music on my ipod helps too as its familiar and helps me feel more like I'm in my own little world.

[Crazy Cat Lady]

I suffer with dissociation during and after therapy and found a very things helpful.

I tend to do something active (arts and crafts mainly) as it helps keep my focus on something else.

Can you go for a nice walk, a coffee? Watch a feel good film?