The Ultimate ‘Between Sessions’ Therapy Guide- Updated Monthly

Journaling

Here is a list of journal prompts for healing, reconnecting with your inner child and promoting reflection:

1. Write a description of your anger in creative detail. What color is it, where does it live in your body and what is its job ect.

2. Write about how you think other’s see you vs how you see yourself. What are the differences?

3. Write about your different ‘parts’ of self giving each a descriptive label, example: the shy child, the protector ect. How do they interact with each other?

Actions

1. Progressive muscle relaxation: This exercise involves tensing and then releasing each muscle group in your body. Start from your toes and work your way up to your head, focusing on relaxing each muscle as you go.

2. Guided meditation: Use meditation apps or online resources to guide you through meditation practices. This can help calm your mind, reduce stress, and enhance overall well-being.

3. Gratitude practice: Write down three things you are grateful for each day. This exercise helps shift your focus to the positive aspects of your life, fostering a sense of gratitude and contentment.

4. Mindful eating: Slow down and fully engage your senses while eating. Pay attention to the taste, texture, and smell of your food. This exercise can help promote a healthier relationship with food and enhance mindfulness.

5. Gentle Physical exercise: Engage in regular physical activity, such as walking, tai chi jogging, or dancing.

Art Therapy

1. Scribble drawing: Start with a random scribble on a piece of paper and then use your imagination to turn it into a drawing or a picture.

2. Mandalas: Create intricate and symmetrical mandalas using colored pencils, markers, or paint. This exercise promotes relaxation and mindfulness.

3. Self-portrait: Draw or paint a self-portrait that reflects how you see yourself, another one of how you want to be seen and one of what you hide from the world. This exercise can help explore self-identity and self-expression.

4. Emotion painting: Use different colors and brushstrokes to depict your current emotions on a canvas. Allow yourself to freely express and release emotions through the process.

5. Art journaling: Combine writing and art by creating a visual journal. Use drawings, paintings, and collages to express your thoughts, feelings, and experiences.

6. Clay sculpting: Use modeling clay or playdough to sculpt objects or symbols that represent your emotions or personal experiences.

7. Doodle therapy: Let your mind wander and freely doodle on a piece of paper. This exercise can help promote relaxation and creativity.

8. Expressive painting: Paint with bold, expressive brushstrokes and colors to release emotions and express yourself without focusing on the final outcome.

9. Nature-inspired art: Take a walk in nature and collect natural objects like leaves, flowers, or stones. Use these objects to create art that reflects your connection with the natural world.

10. Zentangle: Create intricate patterns and designs using repetitive and structured lines. This exercise can promote relaxation and focus.

11. Found object art: Collect random objects or materials and use them to create a 3D artwork that represents a specific theme or feeling.