Coping Tools Between Therapy Sessions
- Karen MacKeigan
- 5 days ago
- 3 min read
Therapy can be a safe anchor in the storm of everyday life. But what happens when sessions pause, whether it’s during holidays, travel, or your therapist’s break? For many clients, those gaps can feel unsettling. The good news is there are practical ways to support yourself between appointments and keep your progress steady.
Here are some tools you can use when your therapist’s chair isn’t available but their guidance still echoes in your mind.
1. Build a Grounding Routine
Grounding techniques help calm the nervous system when emotions start to rise. They reconnect you to the present moment, reminding you that you’re safe here and now.
Try one or two of these each day:
Five-senses check-in: Name five things you see, four you can touch, three you hear, two you smell, and one you taste.
Temperature shift: Hold something cool or warm, like a mug of tea or a smooth stone, to bring your attention back to your body.
Breathing practice: Breathe in for four counts, hold for four, out for four, hold again for four. It steadies both body and mind.
2. Journal Without Judgement
You don’t need to write perfectly; just write honestly. A journal helps you track patterns, release emotions, and stay connected to your goals between sessions.
Try ending entries with prompts like:
“What helped me feel calm today?”
“What would my therapist remind me of right now?”
“What do I need more or less of this week?”
Even a few sentences can help you process thoughts before they spiral.
3. Create a Self-Support Plan
Think of it as a roadmap for difficult moments. It can include:
Comfort actions: music, stretching, stepping outside
People to contact: friends, support lines, peer groups
Reminders: coping statements that ground you (“This feeling will pass,” “I’m allowed to rest”)
Keep it visible, on your phone, fridge, or desk, so you can use it when stress sneaks in.
4. Stay Connected in Healthy Ways
Even when your therapist isn’t available, connection still matters. Reach out to a trusted friend, join a supportive online community, or spend time with someone who helps you feel safe and seen.
If you’re drawn to solitude, that’s okay too. Balance quiet time with gentle engagement so you don’t drift into isolation.
5. Revisit Your Therapy Notes
Sometimes the best guidance already exists in your session notes or reflections. Reread your takeaways or coping strategies discussed with your therapist. Seeing your own progress written down can be grounding, especially when emotions feel unpredictable.
6. Practice Mindful Movement
Simple movement can reset your energy and mood. Try yoga stretches, a mindful walk, or slow breathing while you stretch your arms and neck. Pay attention to your body’s cues. Movement isn’t about fitness goals; it’s about connection and release.
7. Keep Realistic Expectations
You don’t have to use every coping tool perfectly or feel calm all the time. Some days, getting out of bed and making a cup of coffee is self-care. Healing isn’t linear, and maintaining progress between therapy sessions often means allowing imperfection with compassion.
8. Know When to Reach Out
If your distress feels overwhelming or unsafe, contact your therapist’s voicemail or email for crisis instructions, or reach out for immediate support. You deserve care even when sessions aren’t scheduled.
I view therapy as a collaborative journey, one that continues between sessions through mindful practice and gentle self-awareness. These coping tools are small ways to keep the connection alive until you’re back in the therapy room.
If You Need Immediate Support
If you’re struggling or feel unsafe, help is available 24/7:
Talk Suicide Canada: Call or text 988 anytime for free, confidential support.
Toronto Distress Centres: 416-408-4357 (24/7).
Assaulted Women’s Helpline: 1-866-863-0511 (24/7, anonymous and confidential).
Gerstein Crisis Centre (Toronto): 416-929-5200 (for mental health crises).
You’re not alone. Support is always within reach.
About the Author
Karen MacKeigan, RP (Qualifying), RSSW, is a trauma-informed Registered Psychotherapist (Qualifying) and Registered Social Service Worker based in Toronto. With over five years of experience supporting adult survivors of childhood sexual abuse through her work at The Gatehouse, Karen brings an empathetic, client-centered approach to psychotherapy. She draws from a variety of therapeutic modalities to create a warm, safe, and collaborative space where clients feel heard and supported. Karen holds a BA in Psychology, an MA in Counselling Psychology, and diplomas in both Early Childhood Education and Addiction and Mental Health.
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