What to Do Between Therapy Sessions When Depression Hits
You’ve had a therapy session, you’ve unpacked some big feelings, and you left with a little more hope. But then, bam. A few days later, depression decides to make itself at home again. Suddenly, you’re back in the thick of it, wondering if anything is even working.
First, let me be clear: this doesn’t mean therapy isn’t helping. Healing isn’t a straight line. It’s a winding road with speed bumps, potholes, and the occasional “are we there yet?” moment. Depression can flare up between sessions, but that doesn’t mean you’re back at square one. It just means you need some tools for the in-between times.
Step 1: Name What’s Happening (Without Judgment)
When depression hits, your first instinct might be to fight it or shame yourself for “slipping back.” That just piles suffering on top of suffering. Instead, notice it:
“I’m feeling heavy and disconnected right now.”
“My energy is low, and my thoughts are getting darker.”
Naming it helps you shift from being in the depression to observing it: a small but powerful act of reclaiming control.
Step 2: Use Your Therapy Tools (Even If They Feel Useless in the Moment)
One of depression’s tricks is convincing you that nothing will help, so why bother? That’s when you use your tools anyway. Think of it like brushing your teeth…you don’t only do it when your mouth feels fresh; you do it to prevent things from getting worse.
Some tools you might have learned in therapy:
Behavioral activation: Small, intentional actions that get you moving, like taking a short walk, showering, or doing a 5-minute chore.
Self-compassion exercises: Speaking to yourself like you would a close friend going through the same thing.
Grounding techniques: Engaging your senses to bring yourself back to the present.
It doesn’t have to “fix” the depression, it just has to keep you from sinking deeper.
Step 3: Call in Your Parts (Internal Family Systems)
If you’ve worked with Internal Family Systems (IFS) in therapy, this is a great time to connect with the parts of you that are most activated. Maybe your “hopeless part” is loud right now, or your “numb part” is running the show.
Instead of trying to banish them, approach them with curiosity:
“I see you, hopeless part. What are you worried about?”
“I get that you’re trying to protect me by shutting me down.”
When you meet these parts with compassion rather than resistance, they tend to soften—and you remember that your Self (the calm, wise you) is still here.
Step 4: Break Down the Day into Micro-Goals
When depression hits, thinking about “getting through the day” can feel impossible. So zoom in. What’s the next small, doable thing? Drink water. Open the curtains. Send one text.
Micro-goals do two things:
They keep you from getting overwhelmed by the big picture.
They give you little wins that build momentum.
And yes, brushing your teeth counts as a win. So does microwaving a meal instead of skipping food entirely.
Step 5: Keep a “Between-Sessions” Journal
This isn’t about perfect journaling or deep insights, it’s about tracking your experience so you and your therapist can see patterns. Jot down:
What triggered the depression spike (if anything).
What you tried to cope.
What helped, even a little.
It’s like leaving breadcrumbs for your future self and your therapist so you don’t have to remember everything when your brain feels foggy.
Step 6: Use Connection as Medicine
Depression thrives in isolation. If reaching out feels impossible, start with the lowest barrier to entry:
Send a “thinking of you” text.
Share a silly meme with a friend.
Call someone without the pressure to talk about your feelings.
You don’t have to spill everything to feel connected—sometimes, just being around another human voice can break the mental spiral.
Step 7: Plan Your Next Therapy Session Check-In
When you see your therapist again, let them know what happened between sessions. Share what worked, what didn’t, and what you need more support with. This isn’t a “report card” on your progress—it’s part of building a therapy process that fits your real life, not just the 50 minutes you spend in the room.
Bottom line: Depression between therapy sessions doesn’t mean you’re failing—it means you’re human. The work you’ve done in therapy is still in you, and every small act of care you take is proof you’re still moving forward, even if it doesn’t feel that way in the moment.
You don’t have to do this alone.
If you’re ready for therapy that gives you the tools and support to handle both the in-session breakthroughs and the between-session lows, let’s talk.
Disclaimer:
The information in this post is for educational purposes only and is not a substitute for professional mental health care. If you are struggling with depression or thoughts of self-harm, please know you don’t have to go through it alone.
If you are located in the United States and are in crisis, you can dial 988 to connect with the Suicide & Crisis Lifeline and receive immediate support.
If you are outside the U.S., please look up the local hotlines or emergency numbers available in your country.
If you are ever in immediate danger, please call 911 (or your local emergency number) right away.
You deserve help and support, and reaching out is a brave step.
