Anxiety and Depression Support Between Sessions

Most mental health progress happens between appointments

Therapy is powerful — and the real-life wins often come from what you practice in the days between sessions.

That’s why at Helix Health Group, we like to help clients build an “in-between support system” using:

• therapy (insight + skills + support)

• breathwork (nervous system regulation)

• digital tools (structured practice, tracking, reminders, guided exercises)

Here’s a simple plan you can adapt — whether you’re in therapy now, thinking about starting, or building healthier routines for anxiety and depression.

A realistic baseline: the 10-minute daily reset

This isn’t about doing everything. It’s about doing something small consistently.

1) Two minutes: “Arrive in your body”

Try this quick check-in:

• Put your feet on the floor

• Relax your jaw and shoulders

• Take 3 slow breaths

• Ask: “What am I feeling right now — emotionally and physically?”

Naming what’s happening reduces the sense that it’s “all of you.” It becomes something you’re experiencing — and that’s easier to work with.

2) Four minutes: breathwork for regulation

Choose one option and keep it gentle:

Option A: Long exhale breathing
Breathe in normally, then make the exhale a little longer than the inhale.

Option B: Box breathing (light version)
Inhale 4 seconds → hold 4 → exhale 4 → hold 4 (adjust numbers if needed)

Option C: “Downshift” breathing
Breathe in for 4 → out for 6 (repeat a few times)

If breathwork ever makes you feel worse, switch to grounding (see below) — everyone’s nervous system is different.

3) Four minutes: one skill that supports your mind

Pick one:

Grounding:
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Thought clarity:
Write down one looping thought and add:

• “What else could also be true?”

• “What would I tell a friend in this situation?”

Action step:
Ask: “What is the next right step I can do in 2 minutes?”
(Drink water, send one email, take a shower, step outside, schedule an appointment.)

A weekly structure that supports both anxiety and depression

Two days per week: a “tiny exposure” to what you avoid

Anxiety often shrinks your life by encouraging avoidance.
Pick one small action you’ve been putting off and do the smallest version possible.

Examples:

• make the phone call (or write the script first)

• drive the route once

• attend the first 10 minutes of the event

• send the message, even if it’s short

Small wins teach your brain: “I can do hard things.”

Two days per week: a “depression interrupt”

Depression often reduces movement, connection, and pleasure — which then deepens depression.

Choose one:

• 10 minutes outside

• a short walk

• a simple meal

• music + shower

• text one supportive person

• one household reset (5–10 minutes)

The goal is not productivity — it’s momentum.

One day per week: review your patterns (with a digital tool or notebook)

A weekly review helps you notice what your brain can’t see in the moment.

Track:

• sleep quality

• anxiety level

• mood level

• one stressor

• one win

• one need

Even basic tracking can improve clarity and help your therapist tailor care more effectively.

When to seek additional support

If anxiety or depression is affecting your sleep, relationships, work, safety, or ability to function — you deserve more than “tips.”

Support can include therapy, structured skills, digital supports, and for depression, discussing medical options when appropriate.