Six Tips to Help You Quit Therapy in Peace

Make sure you exit feeling empowered and strong.

All great things must come to an end sooner or later. If you've been receiving therapy, you may find yourself in a position where you need to wrap it all up. Whether you're forced to leave abruptly or you have a chance to slow  down,, it's important to prepare for your final walkaway session..

The best way to quit therapy is to do so in a way that helps you feel peace. You'll want to practice self-compassion and exit on a high note. Your therapist will understand your reasons for leaving., so ensure you're in a positive mindset so you can finish feeling excited for the future. 

All of them, every last one. Both during your final session, and at home. Take the time to acknowledge your hard work so you won't finish therapy feeling guilty or unsatisfied.

Maybe you'd like to treat yourself to a pleasant meal at a restaurant. Or, throw a special party with your friends. The important idea is to attribute your successes in therapy directly to some form of reward. 

By associating accomplishments with rewards, you train your mind to recognize the benefits behind your achievements. 

For example, if you're proud to have stopped blaming yourself for the past and then choose to travel to your favorite getaway destination, you'll train your brain to recognize the benefits of your wins in therapy, no matter how small or seemingly insignificant. 

Your therapist would want you to be in the most positive mindset upon your exit from treatment. The best way to obtain such optimism is to treat yourself to a token of self-appreciation. 

Your goals may need adjusting prior to your exit from therapy. Long—term goals may no longer be relevant or realistic and short-term goals may have lost their value or appeal. During your last session—or at some point away from the office—make a plan to alter or enhance your existing goals. Doing so will ensure you're on the best path going forward.

Update your goals so that they're specific and detailed so you have a clear understanding of what needs to be done. They should also be measurable, meaning you can track your progress and know how far you've come. You'll also want to make sure your goals are attainable so you know they're accomplishments you can actually achieve, and finally, they should be relevant and time-bound, meaning they're perfectly suited for you. These are called S.M.A.R.T. goals. They;re an excellent way to make long-lasting  progress well after therapy ends. 

If you're leaving abruptly or sessions haven't lasted for long, reviewing your progress will center your mind and priorities on what to do next. Going forward, you may be without the support of your therapist, so understanding the next steps will eliminate the stress that comes from uncertainty, 

Progress reviews work best if they're completed with feedback from your therapist. They will have reviewed your treatment notes prior to your last session and can offer valuable input on how far you've come and what you've done well. You'll also benefit from taking 15 minutes to review what challenges you've yet to overcome. Doing so will prepare you to continue working on aspects of your mental health that still need improvement., 

Is there a topic or idea your therapist taught you that still needs clarity? If so, your last session is a great place to pop a few questions. Whether there is feedback you've received that has churned in your mind for weeks, or if you simply want to learn something new, you'll want as many answers as possible going forward to protect yourself from relapse.

Phrases that you record or recite that affirm positive qualities about yourself and your situation are known as self-affirmations, and they're an essential component of your recovery toolkit. Self-affirmations ground you in the present, reduce stress and anxiety, and boost self-esteem and confidence to help you feel more stable and healthy. 

You'll benefit even more if you can compile a list of these phrases after completing therapy. While choosing one will help you focus on one specific positive trait or idea, a list of them will provide flexibility that's needed for a variety of situations. 

Share an affirmation or two with a friend or relative, and examine how much better you feel in the weeks following your last session. 

Few expressions will leave you feeling healthier and more pleasant than a warm-hearted thank-you. By ending therapy with a polite word of appreciation , you affirm that the process was beneficial and well worthy of your time. 

Therapist's are human and want to know their work is meaningful, and as a client, rewarding them with a special token of approval. will help you depart while feeling like you've done the right thing. 

No need to be overly dramatic or go on a long-winded speech. But phrasing your statement in a way that acknowledges one or more benefits of treatment will leave you remembering why you did the hard work. 

If you've already left, a follow-up call or thank-you note is equally as effective. As long as you're respectful of your therapist's time, you won;t have to leave therapy feeling as if the results of your  work aren't to your satisfaction.