The unwanted after-effects of therapy

If you've ever left a session feeling worse than when you went in, you're not alone.

Nobody told you it was going to be easy. But now that you have completed a course of therapy, you might not be feeling that rush of positivity and fresh air that you went in search of. Maybe you left with even more questions. Perhaps you’re feeling a deepened sense of vulnerability or isolation. Returning to normal life post-therapy can bring its challenges. And that’s because the process isn’t over as soon as you step out of the therapist’s office. It might not be what you want to hear, yet all of these post-therapy complaints are surprisingly common. We take a deep-dive into the likely causes and the possible solutions to the unwanted after-effects of therapy.

It’s a side of therapy which is not often brought to the fore. We think it's time to open the conversation around this vital stage of healing including what you can do to both protect yourself and support others going through the same process.

It can all be very overwhelming. Especially when you have just finished a deep introspective journey spanning many months, with the space to observe and act upon your own mental health. Therapy can sometimes leave you feeling overly sensitive to social interactions. You may become more aware of the suffering of others, tuning into finer details we would otherwise be ignorant of. 

Emotions and experiences can rise to the surface at this time. According to research, symptoms such as increased anxiety, headaches, and muscle tension can accompany the brief period of time after intense therapy. Some may say this sensitivity is evidence that you are getting into the deep and meaningful work of healing whereby you are no longer numb to sensation both in your physical body and in the mind.

Why it feels worse before it gets better

Therapy is not solely about problem-solving; it always demands some degree of change. And change is uncomfortable. Perhaps you begin to wake up one day and start questioning certain beliefs you have had for a long time. It’s about letting all that you have learnt sink in. This is a long path that will shake your peace and you may need to prepare yourself in feeling uncomfortable for some time to come.

You need the right therapist

It may seem obvious, but do not underestimate the power of the therapeutic relationship. This relationship is built on elements of trust and comfort; if something doesn't feel right, you may need to take action. The negative sensations could sometimes be an indicator that it is not the right kind of therapy or even the right therapist for you. If you have a particularly negative experience, do not be afraid to leave in order to find a therapist who truly listens and appreciates your growth.

The physical toll of emotional healing

Your body and mind are so intricately connected, it makes logical sense that emotional work can often lead to physical symptoms. Your body responds to emotional strain in much the same way it would respond to the physical kind. After a very emotional session, you might feel as though you've run a marathon: extreme exhaustion, even flu-like symptoms can appear. A further build-up of these experiences over a number of sessions, followed by their sudden cessation can create more shock in the body. People may refer to this as a ‘ Therapy Hangover’.

The therapy hangover period can be a difficult time. But rather than gritting your teeth and hoping for the best, it is of equal importance to develop personal routines to care for yourself after these challenging sessions. Here are some simple, yet fundamental ways to implement self-care post therapy:

Your post-therapy ritual

Make plans that feel good. Move in ways that feel good, dance, train, walk in the park, take a relaxing bath, or sit down with a comforting cup of tea — and just let it be. Know that this is your time to do the real work and not to fall into old habits. Allow those emotions that have been brought out in the sessions to settle and find yourself again.

Stay open with your therapist

If you are struggling, reach out. Sharing how you're feeling can lead to reassurance or changes that make your post-therapy transition period even more effective. Remember: therapy is a partnership, and it might be your therapist and not friends or family that must help you through certain issues if you are in need of professional advice.

Ground yourself in the present

Emotions start whirring, and sometimes it feels too much. Grounding techniques can be applied by deep breathing, engaging your senses in the surroundings, or simply noticing what is around you. It can feel like hitting the reset button when things start to feel out of control.

Allow space to reflect

Resist chaotic environments where possible, and don’t fill up your schedule if it does not suit you at this time. A little quiet can help you to start processing what came up in your sessions. This is your space to process everything so that the impact of your learnings may resonate deeper.

Get good sleep

Both good and bad, the after-effects of therapy can use a lot of energy. You need to regain this physical energy and mental strength through one of the main pillars, sleep . Sleep allows your mind to process information. You may even find you are having more vivid dreams. Here, the mind is at work, working to help you understand your thoughts and feelings. So, make sure you get proper rest as a crucial part of the healing journey.

Write down your thoughts

Sometimes, the simple act of writing can help to clear your mind. Open a journal and let it all flow. It doesn't have to be perfect or poetic in any way; it is a process of self-awareness that is just for you. Sometimes, in these small acts, clarity shall come to you and progress can be recorded over time.

Be kind to yourself

Rest is a vitally important aspect of our wellbeing and little acts of self-care really count at this time. Turning down extra activities and not pushing yourself too hard during the adjustment period could help prevent burnout. You could also tune into what feels good at the time: you may consider going to a retreat, or even taking yourself out for dinner.

Use feelings as creative motivations

Translating your narrative into works of art, music, or writing could be another method of processing that certain people may find beneficial, cathartic or even reassuring. Painting, playing a musical instrument, or creative writing can help enormously in exploring your feelings in a way that feels productive and rewarding.

When to reconsider therapy

While it is common to feel worse after therapy, it is also important to monitor such feelings. If you find yourself becoming worse over prolonged periods, maybe it's time to reassess the approach: discuss new strategies with your therapist, and perhaps look at another therapeutic modality. You may even decide to search for another therapist who better suits your needs.

Post-therapy, most people find that being present is key to moving on in a way that is constructive. Therapy is a deeply personal process. Stay in touch with the constant shifts you may be experiencing emotionally. If something does not feel as though it is working, it is okay to make the necessary changes.

Becoming who you’re meant to be after therapy

Some people who open up about this negative stage might feel like their complaints are unnecessary, or even unhelpful to themselves. Whilst this may be the case circumstantially for some individuals, vocalising this disappointment (or at least admitting it to yourself) is a powerful turning point at which to explore what you can learn from this experience.

Becoming ‘who you’re meant to be’ is something only you can judge. It is a process which might reflect the goals that you had for yourself at the start of the therapy process. It’s personal. And it's that simple — no one can define it for you. More to the point, others should not define it for you because comparison to those around may not be helpful at this time.

Healing can take courage

Remember that the hardest climbs in life often lead to the most beautiful views. What you're doing is important. Keep going, tune into your needs and don’t be afraid to reach out externally for support. Healing is a process, but every step taken for your wellbeing is a step forward. Ahead of you lie brighter days.