How to Use Therapy Techniques in Daily Life

Elevated Magazines
Jul 24
3 min read

You know that feeling when a therapy session just clicks? Things make sense. You feel understood. But then—life happens. You walk out, and by the next day, it’s hard to remember what actually helped.

You might feel calm in the session. The subsequent week, you experience anxiety and your mind becomes blank. That’s normal. Many people find it hard to apply therapy tools outside the room.

Good news? You can actually use those tools in real life. Not sure how? Start by asking yourself—how am I feeling right now? What’s one small thing you could do with that feeling today?

Let’s look at a few ways to make therapy part of your day.

1. Take a Moment and Check In

Sometimes you feel something strong—frustration, sadness, anger—and respond without even realising why.

Next time that happens, pause. So, what set that off? What are you really feeling?

That little bit of awareness can change how you handle things next time.

Just being aware is a solid first step. Just observe. You might notice a pattern. That’s where change begins.

2. Label Your Feelings Honestly

You may claim that you're alright while in fact you're not. We all do it. But being honest with yourself is key.

Try saying,

“I feel nervous.”

“I feel left out.”

“I feel burnt out.”

Naming emotions helps your brain process them. It gives you clarity. No need to explain or solve them right away. Just recognising it is a big win.

3. Say No When You Need To — And Mean It

Do you often agree to things just to avoid guilt? That drains you over time.

Start setting small boundaries. For instance:

“I’m busy now. But maybe tomorrow.”

“I’ll pass this time.”

It feels awkward at first. But with practice, you protect your time and energy—without hurting others.

4. Use Grounding When You Feel Stressed

When your mind spins or anxiety builds up, grounding brings you back.

Try the 5-4-3-2-1 method:

5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste

You don’t need anything special to do this. It works in a meeting, in traffic, or even while cooking. It brings calm.

5. Focus on Your Breath—For Real

Therapy often teaches breathing techniques. They sound too simple. But they work.

Try this:

Inhale through your nose for 4 seconds
Hold it for 4
Exhale slowly for 6

Repeat a few times. This slows your heart rate. It tells your brain you're okay. And it takes less than a minute.

6. Question the Stories in Your Head

We all have inner stories. “I always fail.” “No one listens to me.” “I should’ve done better.”

But hold on—do you know that’s true?

Think a minute: Where did that idea even come from?

Or Would I say that to a friend?

You’re not brushing your feelings aside. You’re just giving yourself another way to look at things—something that feels more fair.

7. Build One Small Daily Check-In

Want to stay connected to yourself? Try checking in once a day. Nothing big—just a moment.

Ask:

What did I feel most today?
What drained me?
What lifted me?

Write it down or just think it through. Over time, it builds awareness. You’ll make better choices just by paying attention.

8. Let Yourself Be Still

When’s the last time you sat without your phone, music, or tasks?

Try doing nothing for five minutes. Just sit. Let your thoughts pass. Don’t judge them.

It might feel odd at first.

But stillness helps reset your nervous system. It gives your mind a rest. Every day, even a short period of time makes an impact.

9. Practise Self-Talk That’s Kind

You don’t need to be overly positive. Just speak kindly.

Shifting your inner voice takes time. But it changes how you carry yourself through the day.

10. Use Support When You Need It

You are not required to solve everything on your own. Therapy in Victoria BC is becoming more accessible, with services that focus on blending guidance with practical support.

Teams like Neuralive Counselling & Neurofeedback aim to help people apply therapy in real-world ways. Not in therapy? No issues. You can still try one or two things that feel right for you today. No pressure to do it all.