What to Do Between Remote Therapy Sessions: Practical Tips to Boost Your Progress

Therapy is powerful, but the work doesn’t stop when your session ends. What you do between sessions can make a big difference in your growth and healing. Whether you’re practicing mindfulness or exploring deeper patterns through psychodynamic therapy, integrating small daily practices can enhance your journey—and help you get more out of every appointment.

Why Between-Session Practices Matter in Remote Therapy

Research shows that therapy outcomes improve when clients actively engage outside of sessions (Kazantzis et al., 2017). Practicing new skills, reflecting on insights, and managing stress daily helps build momentum and strengthens the therapeutic process.

If you’re in Virginia and using remote therapy, these tips are easy to apply wherever you are—whether in Richmond, Northern Virginia, or beyond.

Mindfulness Practices You Can Do Daily

Mindfulness is about bringing gentle awareness to your thoughts, feelings, and body in the present moment. Here are some simple ways to practice between sessions:

• Mindful Breathing: Spend 3–5 minutes focusing on your breath. Notice each inhale and exhale without trying to change it. This calms the nervous system and improves emotional regulation.

• Body Scan Meditation: Tune into your body from head to toe, noticing sensations without judgment. This practice helps increase body awareness and reduce stress.

• Mindful Walking: Take a slow walk, paying close attention to the sights, sounds, and movements around you. This can ground you and foster calm during busy days.

  
  

These exercises not only reduce stress but also deepen your ability to observe thoughts and feelings—a key part of psychodynamic therapy.

Reflective Practices from Psychodynamic Therapy

Psychodynamic therapy focuses on understanding unconscious patterns and emotional conflicts. Here’s how you can support this process between sessions:

• Journaling Your Thoughts and Feelings: Write about your experiences, dreams, or recurring emotions. This helps reveal patterns and themes that you can explore in therapy.

• Noticing Triggers: Pay attention to situations or people that evoke strong emotional reactions. Bringing these to your next session can open doors to deeper insight.

• Self-Compassion Reminders: Practice kindness toward yourself when difficult feelings arise. Psychodynamic work often surfaces challenging emotions—respond to them with patience.

  
  

Additional Tips for Success Between Sessions

• Set Small Goals: Collaborate with your therapist to create achievable tasks between sessions, such as practicing a mindfulness exercise or noticing a specific behavior.

• Use Supportive Resources: Books, apps, and guided meditations tailored to mindfulness or psychodynamic therapy can reinforce your work.

• Schedule Regular Sessions: Consistency helps maintain progress. If scheduling is a challenge, remember remote therapy offers flexibility across Virginia.

  
  

Why This Matters for Your Mental Health Journey

Integrating these practices can accelerate your healing, reduce anxiety and stress, and provide clarity on your emotional landscape. As research highlights, active participation in therapy—including what happens between sessions—is key to lasting change (Kazantzis et al., 2017).

If you’re in Virginia and want to explore how mindfulness and psychodynamic therapy can support your well-being—whether remotely or in Richmond—feel free to reach out for a consultation. Together, we can create a plan that fits your life and goals.

References:Kazantzis, N., Whittington, C., & Dattilio, F. (2017). Meta-analysis of homework effects in cognitive and behavioral therapy: A replication and extension. Clinical Psychology: Science and Practice, 24(3), 271–285.