Caring for Yourself After an IFS Therapy Session in Rochester, NH
“It Felt Like a Deep Tissue Massage for My Soul”
That’s what one client said after their first IFS therapy session.
Another described it as, “like coming out of a trance.”
When you begin working with a therapist in Rochester, NH who uses the Internal Family Systems (IFS) approach, you may find yourself surprised by the intensity—not in a bad way, but in a deep, meaningful, body-level kind of way.
IFS therapy goes to profound places. You’re not just talking about your week or venting your frustrations. You’re entering a conversation with the deeper parts of you, some of whom have been holding on to pain, fear, or responsibility for a very long time.
So yes, this work can feel like a deep tissue massage for your soul. And just like your body might feel sore after a physical massage, your emotional system might feel tender after session.
Why You Might Feel Tired, Sore, or Foggy After Session
When you’re in session with a therapist in Rochester, NH who practices IFS, you’re gently guiding your nervous system to relax its usual protectors and let other parts speak. Sometimes you are spending time with parts that your system has worked for years to keep hidden away. You are connecting with parts that hold uncomfortable emotions— sadness, anger, despair, shame— emotions we are more accustomed to holding at arm’s length. Especially at the beginning of therapy, when this way of relating to yourself is brand new, you’re going to feel drained after session. This is a normal response to the deep, vulnerable, courageous work that you are doing.
Post-Session Self-Care Clients Love
One of the most powerful things you can do after an IFS session is give yourself permission to slow down.
Here are some client-favorite self-care practices to try:
Give yourself some time. If possible, carve out 15-30 minutes after session just to process, breathe, and reorient.
Journal. Jotting down a few notes from the session can be a helpful way to track the parts you are getting to know, any shifts that happened, and where you might want to pick up next time (don’t worry, your therapist is taking notes, too).
Take a short walk. Especially outside. The combination of fresh air and movement can help you feel refreshed, and ready to take on the rest of your day.
Treat yourself. Think of this as a “date” with yourself, and after the hard work of session treat yourself to a warm drink, your favorite playlist, or some affirmation for doing this healing work, even when it’s uncomfortable.
Care for your parts. You may have parts that are still activated from session that need some additional care. Or, during session you may have set an intention with a part to check-in in a specific way. These commitments are important: take the time to set a reminder in your calendar.
Your session is an invitation inward. Give yourself time afterward to stay in that space, without rushing back into high-paced responsibilities or emotional demands.
Let Your System Settle: You’re Doing Beautiful Work
This work is courageous. Even when you leave session feeling exhausted or emotional, it doesn’t mean anything went “wrong.” In fact, it often means that something important is beginning to shift.
Over time, you’ll notice a change. You may begin to leave session feeling lighter, clearer, or even at peace.
You’ll notice transformation taking place.
So take your time, and give your system a soft place to land. You’re worth it.
Ready to Explore This Kind of Healing?
IFS therapy can be like a deep tissue massage: healing, yes, but also sometimes tender. Give yourself the space to honor your system after you leave the therapy room.
If you’re ready to explore this deep, compassionate work with a therapist in Rochester, NH, I offer a free 15-minute phone consultation to see if we’re a good fit. Let’s take this one gentle step at a time.
