Meaningful Ways to ‘Do the Work’ Outside of Therapy

By Growth Era Counseling & Wellness

Ways to Do the Work Outside of Therapy

Therapy can be a powerful space for insight, healing, and growth — but the real work of change often continues outside of the therapy room. It’s in the moments between sessions, in your everyday routines, in the way you speak to yourself, and in the choices you make when no one else is watching.

And while you don’t need to be “working on yourself” every second of every day, there are gentle, intentional ways to support your healing journey between appointments.

Here are some meaningful ways to do the work outside of therapy — at your own pace, in your own way.

1. Practice Self-Awareness Without Judgment

Self-awareness is foundational to growth. And it starts by simply noticing:

• Your thoughts and internal dialogue

• Your emotional reactions to people or situations

• Your body’s responses (tension, fatigue, restlessness)

• Your patterns in relationships

• When you're coping vs. when you're avoiding

The key? Notice without judging.
You’re not trying to fix anything — you’re just getting curious.

2. Journal (Even If It’s Just a Few Sentences)

You don’t need to be a writer or fill a whole notebook. Even a few lines can help you:

• Process your emotions

• Track patterns or triggers

• Reflect on therapy insights

• Release mental clutter

• Speak honestly without interruption

Try journaling prompts like:

• What’s taking up the most space in my mind today?

• What did I learn about myself this week?

• What do I need more (or less) of right now?

3. Use Skills You’ve Learned in Session

If you’ve been in therapy for a while, you’ve probably picked up some helpful tools — even if they’re subtle. Try using them in real-time:

• Grounding techniques when you’re overwhelmed

• Reframing thoughts when your inner critic shows up

• Setting a boundary, even a small one

• Taking a mindful pause before reacting

• Noticing when you’re people-pleasing or avoiding

Every small use of a skill is progress.

4. Reflect on Your Values

Ask yourself:

• What truly matters to me?

• Am I living in alignment with my values?

• Where am I out of sync with what I care about?

Therapy helps you define your values — but living them out happens in daily choices. Sometimes doing the work means making one small decision that honors who you want to be.

5. Make Space for Rest and Regulation

Doing the work also includes rest.
Rest is not laziness. Rest is regulation.
Your nervous system heals when it’s not in a constant state of fight, flight, or freeze.

Outside of therapy, this might look like:

• Getting enough sleep

• Saying no to something you don’t have capacity for

• Moving your body in a way that feels kind

• Spending time in nature or stillness

• Giving yourself permission to do nothing

6. Check In With Yourself Regularly

Just like you check in with your therapist once a week — you can check in with yourself too. Ask:

• How am I feeling lately?

• What have I been avoiding?

• What do I need more support with?

• Is anything I’m doing just a habit, not a choice?

You can even jot down a few notes to bring into your next session.

7. Talk to Safe, Supportive People

While therapy offers professional support, relationships outside of therapy also play a huge role in healing.

Consider:

• Reaching out to a trusted friend when you feel isolated

• Sharing parts of your growth with someone safe

• Practicing vulnerability in small, manageable ways

• Saying what you need — even if it feels hard

Connection is one of the most healing forces we have.

8. Be Kind to Yourself When You Struggle

Some weeks you might feel reflective, grounded, and motivated. Other weeks, just making it through the day is the work.

Both are valid.

Doing the work isn’t about perfection. It’s not about always feeling good or being productive. It’s about being honest with yourself — and showing up with compassion, even when it’s hard.

Final Thoughts: Therapy Is a Tool — But So Are You

Your therapist can support you, guide you, and walk alongside you — but you are the one doing the work.
And that work doesn’t stop when the session ends.

It continues in small, sacred ways:

• In how you speak to yourself

• In what you choose to tolerate

• In how you care for your mind and body

• In how you give yourself grace when you fall short

Whether you’re between sessions, on a break from therapy, or just looking to deepen your growth — these small practices matter.

You don’t have to do them all.
You just have to start somewhere.
And that counts.