What to do after a tough therapy session?

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I just had quite a tough therapy session this morning. About three months into therapy. First time I really trusted/opened up/mentioned some things. My whole body now aches and I am v distracted. Can’t just go and do something nice as I have now picked up my theee Kids from their summer scheme and we are in the midst of preparing for dinner —mumsnetting— etc. Anyone got advice on this? I know it is normal. But it is hard.

It's probably too late to make a difference now but I'd say let the normality and routine carry you through the pain and discomfort until you get a bit of time and space to just sit (or lie) with your feelings, thoughts and body sensations. Then if you're struggling to contain any of your difficult thoughts and feelings, try searching youtube for one of Sharon Salzberg's loving kindness meditations, and do some breathing and relaxing with her. She's brilliant, even just a few minutes with her instruction will help move you forward.

Hope that helps in some small way, for future reference after any tough sessions. And well done for working hard at your therapy

It depends how you are feeling. I have been doing trauma therapy and although ok ( though upset and anxious) in the session, the real difficulty kicks in after the session when I am alone, either after nightmares or due to unearthed feelings and memories that seem to come from nowhere.
Things that help me : being mindful in every moment and every action: being connected to people: resting : eating well : being self compassionate: seeking help from the therapist if it's extreme, or not settling : feeling the feelings: acting opposite the emotion - for eg acting calm and happy when anxious and upset : going to the outdoors eg beach or garden : exercise - sometimes it has to be vigorous: grounding techniques such as soothing breathing, feet on floor, loving kindness meditations, senses grounding technique : visiting website such as MIND or Nopanic or anxiety U.K. : speaking with Samaritans

Thank you both. Less achey today but every time I go to a session my jaw aches and this time I could actually barely even open my mouth to talk in the session - physically I mean - it is like I have been clenching my jaw for years and it is starting to unclench in the most painful way. And now a day later it still aches. I am less distracted though.

We store a lot of tension in our jaw, neck, shoulders, so what you're experiencing makes sense. I hope you're feeling a bit better today, it's a really hard process.

For future sessions, can you arrange it so you've got a few hours to yourself afterwards, could someone help with childcare? I take myself off to a little cafe after, just some time to regroup and take a breath.

I’ve been in therapy for 8 years.

I try and keep active after - running or walking helps me regulate my breathing and gets the tension out of my body.

Eat well, spend time with people who aren’t expecting too much from you, as much as possible.

Agree with your therapist what contact you can have between sessions. I text or email if I need to. It’s rare, but knowing I can after a tough session is important to me.

Work out what it is you’re feeling (anger, fear, jealousy, disappointment) and what age you are feeling (ie angry about something that happened when you were 5, and you didn’t know how to handle anger). What would you do to soothe that part of you?

Gentle exercise (I find cycling mindlessly soothing, but not with kids!) and massage. And an early night.