Therapy can be a powerful tool for personal growth. It equips you with coping mechanisms, communication skills, and a deeper understanding of yourself. But what happens when therapy ends? How do you maintain your progress and continue your mental wellness journey on your own? These are common questions when discussing ending therapy. At RISE, we believe therapy is part of an expansive self-care toolkit.
While therapy is powerful, it’s important to note that maintaining progress is not dependent upon remaining in therapy. But figuring out how to maintain, continue, or even enhance the progress you’ve worked so hard to achieve can feel confusing. The good thing is figuring this out is not impossible, and our trauma-focused practice prioritizes this topic during discussions about ending therapy. So, how might you maintain progress after therapy ends?
10 Ways to Maintain Progress After Therapy Ends
1. Create a Relapse Prevention Plan
Just like with any recovery process, there’s a risk of slipping back into old patterns. This is normal because our bodies get used to routines. Before ending therapy, work with your therapist to create a relapse prevention plan. This plan might include identifying early warning signs of struggle, a list of coping skills to employ, and even emergency contact information for additional support.
Think of it like a fire escape plan. You hope you never need it, but having one in place provides peace of mind and ensures you know how to react if things get tough.
2. Embrace Your Toolkit
Think of therapy as a toolbox filled with strategies you’ve learned to navigate challenges. At RISE, we teach mind-body skills for coping. Did you learn mindfulness techniques for managing stress? Journaling prompts for processing emotions? Communication scripts for healthy conflict resolution? Identify the tools that worked best for you and commit to incorporating them into your daily routine.
3. Schedule Regular Self-Care Check-Ins
Therapy often involves regular appointments, providing a structured space for self-reflection. Keep this same energy by creating dedicated self-care check-ins. Schedule time in your calendar to reflect on your emotional state, identify any triggers you might be facing, and proactively choose a coping mechanism from your toolbox.
4. Practice Mindfulness and Journaling
Mindfulness practices like meditation or deep breathing exercises can significantly improve emotional regulation. Continue these practices as a way to center yourself during challenging moments. Journaling can be a valuable tool for processing emotions, identifying recurring patterns, and tracking your progress. Write down your thoughts, feelings, and any insights gained through self-reflection.
5. Expand your Support System
Humans are social creatures, and strong relationships contribute significantly to mental well-being. Lean on your support system of friends, family, or a trusted confidant during challenging times. Additionally, consider joining support groups focused on specific areas in which you want to maintain progress. Talking to people who understand your struggles can be incredibly validating.
6. Celebrate Your Wins
Therapy is a journey of self-improvement. Acknowledge and celebrate the victories you achieve, big or small. In other words, big yourself up! Did you navigate a difficult conversation with a loved one using healthy communication techniques? Did you identify a negative thought pattern and challenge it effectively? Recognizing your progress will boost your confidence and motivation to continue on your mental wellness journey.
7. Embrace the Power of “No”
Listen, Adrienne Marie Brown says No is a full sentence and we agree! Setting boundaries is a crucial life skill and saying no is an example of a way to set boundaries. Therapy might have helped you understand your needs and value boundaries. Now is the time to implement those lessons. Don’t be afraid to say “no” to requests that drain your energy or violate your boundaries. Prioritizing your well-being is essential for maintaining progress.
8. Read and Learn Continuously
There’s always more to learn about yourself and your mental well-being. Explore self-help books on topics that resonate with you. Articles, podcasts, or even online courses can be great resources for continued learning. Continuously expanding your knowledge and understanding of mental health empowers you to take charge of your own journey.
9. Forgive Yourself for Setbacks
Everyone experiences setbacks. Life throws curveballs, and you might find yourself struggling with some of the same issues you addressed in therapy. Don’t see this as a failure. Instead, acknowledge the setback, utilize your coping mechanisms, and remind yourself of the progress you’ve made. Forgive yourself repeatedly, if needed, and watch your open.
10. Seek Additional Support if Needed
There’s no shame in seeking additional support. If you find yourself struggling significantly, don’t hesitate to reach out to a therapist again. Consider restarting therapy or finding a new therapist who can address the specific challenges you’re facing.
Remember, graduating from therapy is a sign of your growth and commitment to your mental well-being. By implementing these strategies, you can continue to thrive and maintain your progress on your unique journey toward optimal mental health.
Say Goodbye, Don’t Give Up
You have the power to continue your work. Allow yourself to see and unleash that power. Discovering your power can be a beautiful treasure. This treasure is often seen when folks step away from therapy as it is an opportunity to apply tools independent of a licensed therapist. I believe your ability to continue and encourage you see all that you can do!
Learn More From A Black Therapist in Baltimore, MD
Ending therapy can be a stressful experience, but your therapist can support you in navigating this transition and coping with future mental health concerns. You can learn more from our Baltimore, MD-based practice by following these simple steps:
- Reach out to me with questions.
- Start using the tools you’ve acquired through therapy!
Other Services at Revitalizing Inner Self Essence in Baltimore, MD
This year of transition is a great time to share other services at Revitalizing Inner Self-Essence. At RISE, one of my favorite things to do is share my knowledge with agencies and individuals using consulting, training, and presenting services. I specialize in combining trauma-informed interventions with mind-body interventions which are incorporated into consulting, training, and presenting services. Along with Mind-Body Medicine, I am trained in EMDR, Pranic Healing, Sound Healing, and I am currently learning Somatic Experiencing tools. If you are interested in getting to know more about consulting, training, and presenting services, fill out our contact form.