[dj315]

I have been going through a lot emotionally-wise and have had a hard time properly communicating that with my T. We're getting there, but by the end of my session today I was just then starting to come unraveled and upset. And then the session ended. It's not my T's fault--It was just my emotions having bad timing. I broke down into tears as soon as I left the office and haven't felt right or good all evening. I've been laying on the couch since I got home. My head is everywhere. So I guess my question is is there anything I can do to reground myself and my emotions in the meantime? Kind of get my head back into now and out of this depressed funk? I'll obviously discuss this with him next week, but I don't want to "just survive" until then.

I was the same way as you. I get very sad at the end of sessions. My anxiety spikes up a lot too. I tend to occupy myself by playing games, watching TV, going outside, running, going to a coffee shop. Anything to get your mind off of it.

[Miri22]

This happened to me after my last session. About 24 hours after the session I was still a mess so I texted my T to see if he had any suggestions for how to get back on track. We were going to talk on the phone but schedules did not allow for it immediately. The worst of the thoughts/feelings started to get better about 1.5 days after the session and by 72 hours after the session I felt back to normal (which is far from perfect but tolerable). What I did was tell my H what happened (without giving him specific details) and asking for him to hold me close. Is there someone who can give you support?

[dj315]

Those are both really helpful, thanks! I don't have anyone right now who knows exactly what I'm dealing with right now. I think that is what makes it a little more difficult. But it's definitely something I'm trying to work on

[rainbow8]

I'm going through the same thing after my session today. I went somewhere with friends but now am home with my feelings again. Distraction helps. Can you contact your T if you need to? Sometimes that helps me. Usually the feelings subside after a couple of days but it is hard until then.

I used to have trouble with this and would leave sessions worse than I went in. Now, when I am feeling anxious and upset I sit with my feelings instead of denying them. I try to journal about what I am feeling to find my triggers but also I am more compassionate to myself. When I am feeling depressed I tell myself that it's ok and that I am here to support myself what ever I need.
I used to get myself into such a bad state about feelings and still do occasionally but my t has thought me to be my own best friend and to welcome all feelings and not to react to them as much.
Perhaps you could try to journal and to use your breathing as an anchor to reground yourself

[LindaLu]

After something really unsettling I go to a movie theater. Having screen fill my field of vision and loud soundtrack gets me out of the spiral. Or vigorous physical exercise that breaks a sweat. Also...Walk backwards, write/cook/clean with your opposite hand. Close eyes and count windows in your workplace or the home you grew up in. Call someone you haven't talked to in a long time with the explicit purpose of NOT discussing yourself. Call a random restaurant and ask do you have X on menu, seat party of X, stay open past X, thank you, get off. (Short and distracting, not a prank call obviously LOL)