By:  Susan Somogyi

Therapy may end because you feel ready. It may also end because you have reached the number of sessions available or you cannot afford to continue. Whatever the reason, the end of therapy does not have to mean the end of your healing and growth.

One benefit of therapy is having dedicated time to pay attention to what you are thinking and feeling. Talking it through can help bring those thoughts and feelings into the open, where you can understand them more clearly. Once therapy ends, there are other ways to continue doing this.

One of the simplest is to talk to yourself. It may feel strange at first, but saying your thoughts out loud can help you understand what is going on. You might do this while driving, walking, or somewhere private. You might even imagine what your therapist would ask you or how they might help you look at the situation differently. What matters most is to give those thoughts and feelings a voice, so say them out loud. 

Journaling can serve the same purpose. You can write your thoughts down or use a journaling app to record yourself talking. The important part is creating some space to notice what you are feeling instead of pushing it away.

If you have someone you trust to talk to, reach out when life’s challenges go beyond your usual coping. Having a safe person listen can help you slow things down, think clearly, and decide what you need.

It is also important to know your warning signs. What happens when you are starting to struggle? Do you withdraw? Become more irritable? Stop sleeping well? Return to old habits? Knowing your own signs can help you act before things become overwhelming. You may even want to share them with someone you trust so they can help you notice when something is changing. When you do notice yourself slipping back, return to the tools that helped before. Sometimes those tools will not be enough, but that does not mean therapy failed or that you must start all over again. You may simply need some additional support. A return visit with a therapist, a walk-in counselling service, or a support line may be enough to help you through a difficult period.

Perhaps the most important part of sustaining the benefits of therapy is learning to trust yourself. If you are struggling, there is a reason, so be curious, be patient and be compassionate. Your good therapy was worth the effort, so keep it going!