Anxiety is a natural response of the body to perceived threats. However, when it becomes constant, intense, or arises without a clear cause, it can significantly interfere with daily life. The good news is that with the right therapeutic support, anxiety can be managed and reduced. But what happens between therapy sessions when anxiety strikes?
As a psychologist experienced in various forms of therapy, and through my work at Sol Counseling, I know that one of the most challenging times for people living with anxiety is precisely between sessions. Those moments when anxiety attacks unexpectedly and it feels like there aren’t enough tools to cope.
In this blog, I’ll help you understand how to manage anxiety attacks when you’re not in session and what strategies you can use to regain emotional balance.
Understanding Anxiety
Before talking about what to do, it’s important to understand what anxiety is. It manifests through physical symptoms (palpitations, sweating, difficulty breathing), cognitive symptoms (catastrophic thoughts, constant worry), and behavioral symptoms (avoidance, restlessness, hypervigilance).
Many people feel like they’re “losing control” during an anxiety episode. But anxiety is not dangerous—it’s a signal from an overactive autonomic nervous system. And while it can’t be turned off with a switch, it can be regulated.
Why Do Attacks Happen Between Sessions?
During therapy, people feel heard, validated, and guided. The therapeutic space provides containment. But between sessions—especially if they are spaced far apart or if the person is going through a particularly stressful period—anxiety crises or spikes may occur.
Moreover, many people are still learning to identify their triggers, recognize anxious thoughts, and incorporate emotional regulation tools. This learning takes time and practice.
Practical Strategies for Managing Anxiety Between Sessions
Here are several tools you can use when anxiety starts to take over:
1. Conscious Breathing Techniques
One of the most effective ways to reduce nervous system activation is through breathing. Try this technique:
4-7-8 Breathing:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat 3 to 5 times.
This method calms the body and brings you back to the present.
2. Sensory Grounding
When you feel overwhelmed, come back to your senses. This technique shifts focus from your anxious mind to your body.
5-4-3-2-1 Exercise:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This is an excellent way to anchor yourself in the here and now.
3. Journaling Your Thoughts
Anxiety often feeds off unexpressed thoughts. Writing in an emotional journal can help you organize your mind. It’s not about being poetic but releasing what’s troubling you.
Consider writing:
- What am I feeling right now?
- What am I thinking?
- Is this a fact or an interpretation?
- What do I need to hear to feel calmer?
4. Physical Movement
The body stores anxiety. A walk, a stretching routine, yoga, or just moving your body can help release built-up tension. Moderate exercise releases endorphins, which are natural mood boosters.
Even dancing for five minutes to your favorite music can help.
5. Limit Overexposure to Stimuli
Social media, news, work overload, and screen time can overstimulate the nervous system. During anxious periods, reduce stressful content and prioritize what nourishes you: calming music, pleasant reading, or silence.
6. Use Visual or Audio Reminders
Having comforting phrases or positive affirmations on hand can calm you down. For example:
- “I am safe in this moment.”
- “This will pass. It’s just anxiety.”
- “I’m doing the best I can.”
You can post them visibly, set them as your phone background, or record them in your own voice to listen to when needed.
7. Create an Emotional Safety List
Prepare a list of activities, people, or resources that help you feel better. It might include:
- Calling a trusted friend
- Listening to an inspiring podcast
- Practicing self-care
- Meditating
- Reviewing your therapy notes
This list can become your “emotional emergency kit.”
What to Avoid During an Anxiety Attack
Don’t pressure yourself to “calm down now.” Often, the most compassionate response is to accept that you’re having a hard moment.
Avoid seeking constant reassurance online (like Googling physical symptoms).
Don’t isolate completely. While some alone time can be helpful, maintaining human connection can support you.
Don’t make important decisions during a high-anxiety state.
When Anxiety Becomes Frequent Between Sessions
If your episodes are very intense, and you struggle to apply these tools, or they significantly disrupt your daily life, it may be time to:
Temporarily increase the frequency of your therapy sessions
Discuss with your therapist the possibility of psychiatric support
Explore new therapeutic approaches (CBT, EMDR, somatic therapy, etc.)
At Sol Counseling, we offer various methods tailored to your specific needs and emotional state.
How to Work Between Sessions to Enhance Your Progress
Therapy is like the gym: your progress depends not only on what you do during sessions but also on your practice in between.
Tips to boost your process:
- Complete any reflections or tasks suggested by your therapist.
- Keep a daily log of your emotional states.
- Note what situations trigger your anxiety.
- Celebrate small victories.
- Don’t judge yourself for setbacks.
The goal isn’t perfection—it’s consistency and self-compassion.
Final Reflection
Anxiety may feel unmanageable at times, but it doesn’t define who you are or your ability to heal. What you do between sessions matters. Your tools are within reach, and they grow stronger with each conscious breath, each kind thought, each step forward—no matter how shaky.
Need more support or guidance?
At Sol Counseling, we offer a professional, compassionate space to support your healing journey. You can book a session with us or explore more about our specialties, we’re here to help you restore your balance.
