Therapy Hangover: Why You Feel Drained After Sessions & How to Take Care of Yourself

Ever Left Therapy Feeling Completely Exhausted?

You walk out (or log off) from therapy from a virtual session and expect to feel lighter, better, or relieved. Instead, you feel completely drained, exhausted, and ready to take a long nap with your cat. Your brain feels foggy. You’re emotionally wiped out. Even simple tasks feel like too much.

Welcome to the therapy hangover.

That heavy, exhausted feeling can follow an intense therapy session. You might feel sluggish, irritable, or just “off.” You might even wonder, Shouldn’t I feel better after therapy?

The good news? This is a sign that you’re doing the work. Therapy isn’t just about talking; it’s about processing, unpacking trauma, depression, anxiety or what is going on in your life, and sometimes digging into emotions you’ve been avoiding, they can be deep too, childhood trauma can be stored away. There are modalities to work through these types of traumas such as inner child therapy or IFS are great alternative types of therapies to try. That takes energy, and feeling the effects afterward is entirely normal.

Why Do Therapy Hangovers Happen?

Therapy asks you to be vulnerable, honest, and reflective, which can be exhausting in ways you don’t expect or thought to happen!

You Are Processing A LOT

Intense emotions activate parts of your brain that process memories, stress, and self-awareness. When you bring up tough topics, your mind works overtime to sort through them all, leaving you mentally exhausted.

You’re Accessing Deep Feelings

Even if therapy feels safe, it can bring up grief, anger, fear, or past wounds that you might not think about in your daily life. Sometimes, these emotions don’t settle immediately, leaving you emotionally raw.

Your Nervous System is Adjusting

Therapy can bring on a stress response, especially if you’re working through trauma or anxiety. Your body might respond with fatigue, headaches, tension, or even restlessness as it processes what came up in the session.

You Don’t Always “Wrap Things Up” in One Session

Unlike a movie, therapy doesn’t always have a neat ending. You might leave a session with lingering big emotions, questions unanswered, or new realizations that take time to sink in. That unfinished feeling can contribute to an emotional hangover.

Does a Therapy Hangover Mean Therapy Isn’t Working?

Not at all. It’s often a sign that therapy is working.

Think of it like working out. After a tough session at the gym, your muscles might feel sore because they’re breaking down and rebuilding stronger. Therapy works the same way; sometimes, you feel worse before you feel better.

Processing emotions takes energy, and discomfort is part of growth.

How to Take Care of Yourself After Therapy

If therapy leaves you feeling drained, taking care of yourself afterward is important. Here are some simple ways to ease the post-session fog.

1. Give Yourself Space to Unwind

If possible, don’t schedule anything stressful right after therapy. Give yourself time to process instead of jumping straight into work, errands, or social events.

• If you can, schedule therapy at the end of your workday so you can relax afterward.

• Setting aside 15-30 minutes before diving back into life can help.

2. Write It Out

Journaling can help get lingering thoughts out of your head and onto paper. It’s a great way to release emotions without overthinking them.

You don’t have to write a novel—jot down how you’re feeling, what stood out in the session, or any thoughts you want to revisit later.

3. Move Your Body

If you feel restless or emotionally heavy after therapy, movement can help release built-up tension.

• Take a short walk

• Stretch for a few minutes

• Do some yoga or deep breathing

• Dance it out in your living room

Moving your body helps reset your nervous system, calming stress and boosting mood.

4. Create a Post-Therapy Ritual

A small, comforting ritual after therapy can help you mentally transition back into your day. These little acts of self-care tell your brain, “Therapy is done, and I am safe.”

• Change into comfy clothes.

• Make a cup of tea

• Take a shower or bath

• Cuddle your pet

• Listen to music that soothes or uplifts you

5. Talk to Your Therapist About It

If your therapy hangovers are intense or last all day, bring them up in your next session. Your therapist can:

• Help you slow down the pace of therapy so it’s less overwhelming.

• Build in guided breathing or grounding exercises before the session ends.

• Suggest specific coping tools to help you transition back into your routine.

Will Therapy Hangovers Get Better?

Yes! At first, therapy might feel exhausting, especially if you’re working through deep emotions. But as you gain tools, process old wounds, and build emotional resilience, the hangovers get easier.

Over time, you’ll:

• Get better at managing emotions outside of therapy.

• Feel less drained after sessions.

• Notice more moments of relief and insight.

Thinking About Therapy But Nervous About the Emotional Impact?

Starting therapy can feel intimidating, especially if you’re worried about how it might affect you emotionally. That’s why finding a therapist who helps you go at your own pace.

At Sagebrush Counseling, we believe healing should feel safe and supportive. Whether you’re processing trauma, depression, work issues, relationship work, anxiety, or just want a space to talk, we’ll meet you where you are.

If you’re ready to take the next step, we’re here to help. We offer counseling all over the state of Texas and look forward to helping you on your therapy journey.