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.

Personalized Care for Anxiety and Depression in Carmel, IN

A different kind of mental health practice—by design

If you’ve ever left a healthcare appointment feeling rushed, unseen, or like you were reduced to a checklist, you’re not alone. Mental health care should feel human. It should feel safe. And it should feel like someone is truly paying attention to you—not just your symptoms.

At Helix Health Group, we created a practice that intentionally feels different.

We specialize in depression and anxiety, and we offer a thoughtfully integrated approach that can include therapy, breathwork, mental health digital tools, and—when appropriate—advanced depression treatment options such as Spravato and racemic ketamine.

But what truly sets us apart isn’t only what we offer. It’s how we care for you.

Why we’re different

1) A real “person-to-person” experience

Mental health care is personal. You’re bringing your real life—your stress, your relationships, your history, your hopes—into the room. We believe care should feel grounded, respectful, and human from the moment you walk in.

At Helix Health Group, we aim to create an experience where you feel:

• welcomed, not processed

• listened to, not rushed

• supported, not judged

• understood as a whole person, not a diagnosis

We want you to feel comfortable being honest—because that’s where real progress begins.

2) Concierge-style care without the sterile feel

We often describe our approach as concierge-style because we prioritize a higher-touch, individualized experience. That means we put time, attention, and personalization at the center of what we do.

For many clients, “concierge-style” care looks like:

• a calmer, more comfortable environment

• a more tailored plan rather than a one-size-fits-all approach

• clear communication about options and next steps

• support that extends beyond a single appointment (when clinically appropriate)

We intentionally avoid the “sterile” clinical atmosphere that can make mental health care feel intimidating or impersonal. Your nervous system matters—and environment is part of care.

Our goal is to help you build a plan that feels realistic, supportive, and effective—not overwhelming.

What it’s like to start with Helix Health Group

If you’re new to mental health care—or just new to us—you don’t need to have the “right” words.

A first visit typically includes:

• a supportive conversation about what brings you in

• questions about symptoms, stressors, sleep, energy, and daily functioning

• space to share what you’ve tried and what you want to change

• a clear discussion of options (therapy, tools, breathwork, advanced treatments if relevant)

• collaborative next steps

You set the pace. We guide the process.

If you’ve been putting it off, this is your sign to take one small step

Many people wait because they think:

• “I should be able to handle this.”

• “Other people have it worse.”

• “I don’t want to be a burden.”

• “What if nothing works?”

Those thoughts are common—especially with anxiety and depression.

But you don’t have to wait until you’re at your limit to get support. You deserve care that feels personal, calming, and tailored to you.

Visit us in Carmel, Indiana

Helix Health Group
301 E Carmel Dr Ste D-400
Carmel, IN