How to Cope if You’re Anxious In Between Therapy Sessions: My Strategy for Tracking Growth
Therapy can be a powerful anchor in your healing journey, but what about the time between sessions?
If you're someone who feels anxious or unsettled between appointments, you're not alone. Many clients find themselves overthinking what came up, worrying about what’s next, or wondering if they’re making any progress at all. The space between sessions can feel like emotional limbo, especially when you're doing deep, transformative work.
Here’s something we’ve learned (and now teach): You don’t need to be in a session to keep healing. You just need a way to notice what’s happening.
Why Anxiety Shows Up Between Sessions
When we begin looking inward—whether through Internal Family Systems (IFS), EMDR, or other approaches—it’s common to stir up parts of ourselves that have been dormant (or silenced) for a long time. This inner work is powerful, but it doesn’t always move in a straight line.
You might notice:
Emotional waves that don’t seem tied to anything specific
Doubts about whether therapy is “working”
A pull to shut down, fix things quickly, or even cancel your next session
These are not signs that you’re failing. They’re signs that parts of you are waking up, and they’re asking for attention.
Our Favorite Strategy: Tracking Your Growth
One of the most grounding tools I offer clients is a simple method to track what’s unfolding between sessions. Not to analyze or control it—but to notice and name it (I’m sure our clients to attest to us using the quote, “name it to tame it!”
Here’s how it works:
1. Name the Parts That Showed Up
In the days after your session, pause and ask: What parts of me showed up this week? Was it the inner critic? The people-pleaser? A part that wanted to avoid everything? Just naming them can give you some space and perspective.
2. Notice the Shifts
Even subtle ones. Did something that normally triggers you feel a little different this time? Did you respond with more awareness, or take a moment to breathe before reacting? These tiny shifts are signs of internal movement—and they matter more than you think.
3. Reflect on What Your Parts Might Need
Ask yourself: What does this part hope for me? What does it want me to know? You don’t have to fix or change anything. Just listening creates a powerful shift.
4. Track It Gently
You can jot notes in a journal, voice memo, or use the post-session summaries I send (if you’re one of our clients). Think of it as creating a map of your inner world—noticing what’s going in inside without judgment or urgency.
A Gentle Reminder
You don’t have to be “doing it right” in between sessions. You don’t have to stay in deep introspection all week. The goal is not to “perform” healing—it’s to stay in relationship with your system.
Tracking your growth is a way to honor the work you're doing—especially the parts that are hard to see from the outside.
If You’re One of My Clients…
You might already know that I offer post-session reflections as part of my signature therapy experience. These summaries help you track which parts showed up in session, what they’re trying to protect, and any shifts or insights that emerged. It’s a powerful way to stay connected to your process between sessions—without needing to carry it all alone.
And if you’re not a client, you can still begin this practice. You don’t need a perfect system. You just need a few moments of honesty, curiosity, and care for yourself.
You’re not behind. You’re not broken. You’re building something—slowly, steadily, from the inside out.
Interested in working together? Reach out to schedule a complementary 20-minute consultation to see if we might be a good fit to work together.