What to do between sessions when anxiety creeps in (+ Free Guide)
You’ve just wrapped up a therapy session. You leave feeling lighter, clearer, more grounded—like maybe you can do this whole “mental health” thing after all.
And then…
BAM.
Anxiety creeps in like it owns the place. Suddenly your brain is racing, your chest is tight, and you’re not sure how you’re supposed to survive the next six days without texting your therapist something dramatic at 2am.
The good news? You can ride the wave between sessions without spiraling. This post will show you how—with practical tools, relatable tips, and a dash of that Stillwater Therapy sparkle.
“Why Is My Anxiety Worse Between Sessions?”
Googling: “Why do I feel worse after therapy?”
First things first: this is totally normal. Therapy often stirs up emotions you’ve been holding in (maybe for years). That release is healthy—but your nervous system may need some time to recalibrate.
Also? Life doesn’t stop just because you had a good session. You’re still dealing with work, relationships, the group chat, and the existential dread of global events (see: how to talk to your therapist about the news).
So, what can you do when anxiety pops up before your next appointment?
1. Create an “Anxiety First Aid Kit” (Yes, Literally)
You know how you keep Band-Aids in the bathroom just in case? Same logic here. Build a go-to kit—physical or digital—that includes:
🧘 Breathing Tools:
Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or Insight Timer meditations for anxiety. They have free guided tracks for panic, overwhelm, or sleep.
🎧 Soothing Sounds:
Make a playlist called “No Thoughts, Just Vibes” or use one that’s already made.
✍️ Calming Journal Prompts:
What am I afraid of right now?
What would I say to a friend feeling this way?
What’s one thing I can do that will help, even just a little?
📜 Therapy Notes or Quotes That Helped:
Write down affirming things your therapist said. (Yes, we know you’re secretly rereading them anyway.)
🍵 Comfort Items:
Fuzzy socks, herbal tea, lavender lotion, that weighted stuffed animal you definitely bought “as a joke.”
2. Label the Anxiety—Then Get Curious
Googling: “How to stop an anxiety spiral”
Naming what’s happening turns down the emotional volume. Try saying (out loud if you can):
“Okay. I’m feeling anxious right now. This is my nervous system trying to protect me.”
Then ask yourself:
Is this a real emergency or a false alarm?
What might be triggering this reaction?
Have I been here before and survived?
This is called grounding with cognitive defusion, a skill used in ACT (Acceptance and Commitment Therapy). You can learn more about it here.
3. Move Your Body (Even If It’s Just to the Kitchen and Back)
Googling: “Does exercise actually help anxiety?”
Yes, and it doesn’t have to mean a full workout. Even gentle movement helps discharge anxiety that’s stuck in your nervous system.
Try this:
5-minute stretch break with Yoga with Adriene (here’s one that’s short and sweet)
A quick walk around the block or up and down the stairs
Dance to one song. (Yes, just one. Or one chorus. Or 10 seconds. Bonus points if it's Beyoncé.)
Movement gives your body the “I’m safe now” signal. Plus, you get a tiny dopamine hit for doing something proactive.
4. Practice the “5-4-3-2-1” Grounding Technique
When your brain is spiraling into every possible disaster scenario, come back to your senses—literally.
Name:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This trick helps you get out of your head and into the present moment. Learn more about grounding exercises at Therapist Aid.
5. Make a “Bare Minimum” Self-Care Plan
Googling: “How to take care of myself when I feel awful”
Self-care doesn’t have to mean face masks and journaling by candlelight. Some days, it’s doing the absolute basics:
🪥 Brush your teeth
🥤 Drink water
🍞 Eat a real meal (no offense to Goldfish crackers)
🚿 Shower
📵 Log off Instagram for 20 minutes
Make a checklist. Celebrate each one. Bonus: this is great to keep in your Anxiety Kit from tip #1.
6. Use a Thought Log or Worry Journal
If your anxiety thrives on what ifs, give it a designated parking space. Keep a notebook or notes app where you write out your worries.
Try this format:
What am I worried about?
How likely is it to happen (really)?
What would I do if it did happen?
What’s one small action I can take right now?
If your therapist uses CBT (Cognitive Behavioral Therapy), you’ve likely done this already. Here’s a free thought log worksheet if you want to keep practicing between sessions.
7. Try an Anxiety-Friendly Distraction
Not all coping needs to be deep and meaningful. Sometimes you need a wholesome distraction to get out of your head.
Ideas we love:
Watch an oddly satisfying paint mixing video
Reorganize your junk drawer
Bake something from a box mix
Read a book that doesn’t make you think too hard
Color with crayons. Yes, really. (Get a cheap coloring book or try these printable mandalas)
The goal is not to “numb out,” but to create space until your anxiety passes—which it will.
8. Text a Friend (or Write Like You Will, Then Don’t Send It)
Anxiety can make you want to isolate—but connection is often the antidote.
If you can’t bring yourself to reach out, try this:
Write a message like you’re texting your most compassionate friend… and then either send it, or just read it back. The act of expressing your feelings (even privately) can help regulate your nervous system.
Here’s a guide from MHA on how to ask for support, if that feels tricky right now.
9. Practice “Good Enough” Coping
Googling: “How do I calm anxiety without therapy?”
Okay, real talk: not everything you try will work every time. That’s not failure—it’s just how healing works.
Some days, the breathing app helps. Other days, you need to watch seven episodes of your favorite show while wrapped in a blanket like a burrito. That’s okay.
Try this mantra:
“I’m doing the best I can with the tools I have today. That’s enough.”
This is part of radical self-compassion (hi, Kristin Neff). It’s not about being perfect—it’s about being kind to yourself while you navigate the mess.
10. Make a Plan for Next Session
Use your anxiety to your advantage. If something came up that you want to talk about next time, jot it down. Your notes app on your phone, a journal, the back of a receipt, anything will work.
Try:
“I noticed I got triggered when X happened.”
“I spiraled after therapy and I’m not sure why.”
“Can we go over how to handle Y if it happens again?”
Therapists love when clients come with insight or curiosity—even if it’s messy. Use a notes app or the back of your receipt (we don’t judge).
Bonus: If You’re in Crisis, Here’s What to Do
Therapy is amazing, but it’s not 24/7—and sometimes, anxiety gets really loud.
If you ever feel like your safety is at risk, or like you can’t manage what’s coming up:
Call or text the 988 Suicide & Crisis Lifeline
Reach out to a trusted friend or family member
Go to the nearest urgent care or ER
You are not alone. Help is out there, and it’s not a burden to reach for it.
Final Thoughts: You’re Allowed to Have Bad Days Between Good Sessions
Healing isn’t linear, and neither is anxiety. Some days you’ll feel like a grounded, regulated goddess. Other days, you’ll be Googling “how to not cry in Trader Joe’s.”
Both are part of the process.
You’re not doing it wrong just because you feel anxious between therapy appointments. It’s a sign that you’re tuning in, feeling more, and showing up for yourself.
And if you need more support—or you're not currently working with a therapist—we're here. At Stillwater Therapy, we help high achievers, sensitive souls, and anxious brains like yours find calm in the chaos. Whether you're in Clearwater, FL or prefer online sessions, we've got you.
Summery – Quick Tools to Try When Anxiety Creeps In
Create an “Anxiety First Aid Kit”
Use grounding tools like 5-4-3-2-1 or breathwork
Try movement, even in tiny doses
Journal your thoughts or text a friend
Distract yourself with something calming (not numbing)
Practice “good enough” coping
Plan what to bring to next session
Be kind to yourself—especially when it’s hardest
