When Therapy Feels Too Much: Navigating Tough Sessions with Care

Saniya
Jul 4
2 min read

Have you ever left a therapy session feeling more drained than relieved? You're not alone.

Therapy is meant to be a safe space for healing, but sometimes, sessions can feel overwhelming, disorienting, or even frustrating. If you've recently had a session that felt too intense or emotionally heavy, it's important to address those feelings constructively.

In this article, we’ll walk you through what to do when therapy feels like too much — and how to find your footing again.

1. Acknowledge Your Feelings Without Judgment

Feeling confused, upset, or disappointed? That’s okay.

Difficult emotions after a tough session are valid and natural. Instead of brushing them aside, allow yourself to feel them fully.

Recognize that:

Healing isn’t always linear.
Therapy can bring up buried or raw feelings.
It’s okay not to feel “better” right after every session.

2. Reflect on What Felt Off

Take a moment to think about what made the session difficult.

Ask yourself:

Was the pace too fast?
Did the conversation take an unexpected turn?
Did a specific topic feel too intense?

Understanding the why behind your reaction can help you clarify what you need moving forward.

✍️ Tip: Journaling right after a tough session can help you unpack your thoughts clearly.

3. Speak Up: Communicate With Your Therapist

Your therapist is there to support you. If something doesn’t feel right, bring it up in your next session.

You could say:

“I felt overwhelmed last time—can we take it slower?”
“Can we check in before diving into deeper topics?”
“I’m not ready to talk about that yet.”

A supportive therapist will welcome this honesty and adjust accordingly.

4. Set Emotional Boundaries

Boundaries aren’t barriers—they’re protection.

If certain topics or techniques feel too intense, it's okay to say so. Boundaries create a sense of safety and ensure the therapy process supports, rather than overwhelms, you.

Examples of boundaries you might set:

“Let’s avoid talking about [topic] for now.”
“I’d like to focus on lighter topics today.”
“Can we include grounding techniques during our sessions?”

5. Prioritize Post-Session Self-Care

After an emotionally heavy session, give yourself time and space to recover.

Try:

A comforting ritual (tea, music, a walk)
Spending time with loved ones
Grounding exercises or mindfulness practices
Simply resting without pressure to "do"

6. Zoom Out: Reflect on the Bigger Picture

A single tough session doesn’t define your entire therapy journey.

Ask yourself:

What progress have I made so far?
How have I grown, even in small ways?
What do I want to work on next?

This perspective can renew your motivation and highlight your resilience.

7. Trust the Process — And Yourself

Therapy isn’t always easy, but it is worth it.

Be patient with yourself.
Honor your pace.
Remember: facing discomfort can be a sign of deep healing in motion.

You’re doing important inner work—even when it feels tough.