Therapy Alone Isn’t Enough:
The Importance of Doing the Work Outside Therapy Sessions for Personal Growth
Therapy is a powerful tool for personal growth, healing, and self-discovery. For many people who have never been to therapy, or have had a negative experience with therapy, it is often a consequence of having no or unrealistic expectations.
In this post, I will provide clarity and tips on how to benefit from therapy and actually foster change that will help you heal. Within this post, I will include the contributions of a peer to offer practical tips that will help support your overall well-being and increase your chances of success outside of the therapy room.
What is Therapy?
Therapy is a collaborative process between a trained professional and an individual, couple, or group who need support for emotional, mental, or relational challenges.
Therapy offers a safe, nonjudgmental space to explore thoughts, feelings, and behaviors while working toward personal growth and healing.
Therapy helps individuals gain insight into their struggles, develop healthier coping mechanisms, and make positive changes in their lives. Techniques vary depending on the type of therapy, but ultimately, therapy empowers individuals to overcome challenges, improve relationships, and enhance overall well-being. Please note that therapy is an investment and as such, you want to ensure a greater return on your investment.
Therapy Alone Is Not Enough
Being in therapy can be transformative because it allows you to gain insight and see your behaviors from an objective lens. Therapy can give you the space to see what you are doing that is hurting you and identify possible solutions or coping skills for solving the problem.
But the real work begins once you leave the therapy space. Real transformation often happens outside the therapy room because you actually have to implement change and take action in your life.
Doing the work between sessions, whether it’s reflecting on insights, completing assigned tasks, or integrating new coping strategies, plays a crucial role in improving your overall well-being. This ongoing effort bridges the gap between understanding your challenges and actively overcoming them.
Why Therapy Alone Isn’t Enough
Therapy sessions are typically an hour long, taking up only a small portion of your week. While these sessions are essential for gaining guidance, support, and new perspectives, they are just the starting point. The majority of the week, you are navigating life on your own, facing triggers, habits, and emotions in real-time. This is where doing the work outside therapy becomes essential.
Practicing what you learn in therapy solidifies progress and helps create lasting change. Think of therapy as learning a new skill: the sessions are like lessons with a coach, but your success depends on how much you practice on your own.
Benefits of Doing the Work Outside Therapy
• Faster Progress: Engaging with assignments or practices between sessions helps you make tangible strides toward your goals. Instead of waiting for the next session to process your emotions, you actively work on them, accelerating your growth.
• Deeper Understanding: Reflecting on what you discuss in therapy allows you to connect the dots and uncover deeper insights about your thoughts, behaviors, and emotions.
• Building New Habits: Repetition is key to forming new habits. Practicing coping mechanisms, mindfulness, or communication strategies outside therapy rewires your brain and reinforces healthier patterns.
• Empowerment: Taking an active role in your healing journey builds confidence. It shifts the dynamic from “being helped” to becoming your own agent of change.
• Sustainability: Consistent effort outside therapy helps ensure that the changes you make are long-lasting. It prepares you to manage challenges independently after therapy ends.
The Barriers to Being Successful Outside of the Therapy Session
Clients often struggle to implement change during therapy due to deeply ingrained habits, fear of the unknown, or resistance to leaving their comfort zones. While therapy provides valuable insights and strategies, translating those into action requires effort and consistency. Emotional barriers, such as self-doubt or unresolved trauma, can hinder progress.
External factors like unsupportive environments, time constraints, or stress may also make it challenging to adopt new behaviors. Additionally, change can feel overwhelming without small, manageable steps. To overcome these struggles, clients need patience, a strong support system, and regular reflection to bridge the gap between insight and transformation.
In order to help you become more effective outside of therapy and actually implement change, I often encourage clients to establish greater lifestyle habits before they can see greater results.
Below is a list of questions that I often get from clients prior to starting therapy. They have been answered by holistic coach and yoga teacher, Lauren Grogan. If you have not yet engaged in therapy, focus on implementing some of these tips so that you are better equipped to benefit from therapy. See below.
FAQ Responses from Lauren Grogan, Holistic Health Coach & Yoga Teacher
1. What are one or two things that you think everyone should incorporate into their day to get physically and nutritionally better? Why?
Prioritize Sleep:
Sleep isn’t just about rest—it’s the body’s time to recover and reset. During sleep, critical processes take place, like tissue repair, memory consolidation, and the regulation of hormones that impact mood, appetite, and stress levels. When we’re sleep-deprived, these processes are disrupted, leading to fatigue, weakened immunity, and difficulty focusing.
Consistently getting 7–9 hours of quality sleep can improve your resilience to stress, boost immune function, and support balanced mental health. To make sleep a priority, establish a relaxing bedtime routine, create boundaries around screen time, and create a calming environment that signals it’s time to rest.
Eat at Least One Serving of Dark Leafy Greens:
Greens are the #1 food missing from most American's diets. Dark leafy greens such as spinach, arugula, and Swiss chard are packed with essential nutrients that our bodies need to function optimally. These greens are rich in vitamins A and C, which support immune health and skin integrity, as well as vitamin K, which is crucial for bone health. They’re also high in fiber, aiding digestion and promoting a balanced gut microbiome, which plays a key role in immunity and mood. By adding a serving of greens each day, you’re providing your body with antioxidants to fight inflammation, fiber to support digestion, and a spectrum of vitamins and minerals that fuel cellular health! An easy way to include them is by tossing a handful into your meals, like smoothies, soups, or scrambled eggs.
How do we get more movement into our day? Any unconventional things would be helpful.
Movement doesn’t have to be traditional exercise! These small changes add up, supporting mobility and mood. Consider a few unconventional ways:
o Stretch During Work Tasks: Use timers to remind yourself to stand and stretch at least once an hour. Try some neck rolls, and don't forget to look away from your screen to give your eyes the rest they need.
o Walk-and-Talk: If you have phone calls or virtual meetings, turn them into walking meetings. Walking while talking keeps you active, and fresh air can improve focus and creativity.
o Hula Hooping: Not just for kids! Hula hooping engages core muscles, improves balance, and is a fantastic cardio workout. Just 5-10 minutes can elevate your heart rate and boost energy.
o Stretch Bands for Passive Exercise: Place a resistance band near your desk or kitchen to add small strengthening movements throughout the day. Try bicep curls, shoulder pulls, or seated leg extensions while watching TV or on a call.
o Dance Breaks: Create a playlist of dance songs you just can't help but move to! Set a timer for a quick 3-5 minute dance session every couple of hours. It’s energizing, fun, and instantly lifts your mood!
o Desk Exercises: Keep a set of light weights or even use water bottles for a quick set of shoulder raises, tricep dips off the edge of a sturdy chair, or seated leg lifts. These can be done in short bursts throughout the day.
o Balance Exercises While Doing Daily Tasks: Try standing on one foot while brushing your teeth or washing dishes to engage core muscles and improve balance.
o Stair Laps: If you have stairs at home or work, set a timer to walk up and down for a few minutes during breaks. It’s a quick cardio boost and strengthens leg muscles. Take two at a time to really bump it up!
o Calf Raises While Cooking: Standing at the counter is the perfect time for calf raises or even gentle squats. This simple move helps improve circulation and lower body strength.
o Wall Sits During Downtime: Lean against a wall and lower into a “chair” position while waiting for your coffee to brew or laundry to finish. Wall sits build endurance in your legs and core. You can even try while brushing your teeth!
o Push-ups: Never underestimate the simplicity of push-ups! They are a highly effective, full-body exercise that build strength and endurance. They target the chest, shoulders, triceps, and core muscles, helping to improve upper body strength and stability. Push-ups also engage core muscles, which enhances balance and posture. Plus, they can boost cardiovascular health when done in higher reps, as they elevate the heart rate. If a traditional push-up is too difficult, try them on your knees, on an incline (holding onto a countertop edge), or even on the wall!
3. How do I get more water consumption into my day? I know I should drink more and I have lots of water bottles around, but I struggle. Any tips?
o Start your day with a glass of water: Keep a tall glass of water next to your bedside for you to gulp down upon waking. Your body is busy while you rest and water helps to replenish, refresh, and wake it!
o Set goals: Set a certain amount of ounces you'd like to intake each day. To figure out how much your body needs to drink each day, divide your body weight in half - that's about how many ounces you should be aiming for! Then shoot for specific points in the day to finish a bottle, like mid-morning and mid-afternoon.
o Add Flavor: Infuse your water with fruits or herbs like cucumber and/or mint to make it more appealing. Even sliced apples and a dash of cinnamon can make it more exciting during the fall or winter months.
4. What are some mindful activities that I can do besides meditating?
Mindfulness can be practiced in many ways, beyond formal meditation, and is an invitation to be here, in this very moment. Try these:
o Mindful Eating: Focus on the taste, texture, and aroma of each bite without distractions. Check out my Mindful Eating Experience, where I guide you through a simple yet enlightening mindful eating exercise.
o 5-Senses: Use your 5 senses at any given moment with the 5, 4, 3, 2, 1 method. Identify 5 things that you SEE, 4 things that you TOUCH, 3 things that you HEAR, 2 things that you SMELL, and 1 thing that you taste.
o Gratitude Journaling: Write down a few things you’re grateful for each day.
o Nature Walks: Observe sights, sounds, and smells around you for a calming effect.
o Draw a Figure-8: Using your finger, draw a figure-8 on your thigh or seat beside you.
As your finger traces one side of the figure-8 - breathe in. As it traces the other side - breathe out.
5. What are some books, podcasts, or resources that you would recommend to help me get healthier?
o Books: "Atomic Habits" by James Clear for building healthy habits, "Food Rules" by Michael Pollen is essential to inspire healthy eating, and "Mindfulness for Beginners: Reclaim the Present Moment & Your Life" by Jon Kabat Zinn for blending mindfulness with daily life.
o Podcasts: Happier with Gretchen Rubin on practical ways to stay happy, The Daily Meditation Podcast (short, daily guided meditations) and On Purpose with Jay Shetty (covering wellness, mindset, and personal growth), and Keeping it Real with Jillian Michaels on a variety of different health topics.
o Resources: Insight Timer (app for guided meditations, you can listen to my meditations here), Grateful Living is a beautiful site where you can nourish and deepen your gratitude awareness, Mindful.org is an inspiring site celebrating compassion and awareness, and Experience Life Magazine is a great site for all things health and wellness.
About Lauren: I'm Lauren Grogan, a Holistic Health Coach and Registered Yoga Teacher with a passion for helping people feel their best. With a background in yoga and nutrition coaching, I work one-on-one with clients to support them in reaching their health and wellness goals in a sustainable, balanced way. My approach is compassionate, holistic, and individualized, focusing on the unique needs of each person. I’d be thrilled to support you on your wellness journey! You can reach me at lauren@laurengrogan.yoga or read more about me at www.laurengrogan.yoga.
Conclusion
Therapy is a partnership, and the effort you put in outside sessions is what transforms it into a powerful catalyst for change. Remember, growth happens not just in the therapy room but in the moments you choose to show up for yourself every day.
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