Understanding Psychological Lactic Acid: Navigating the Mental Burn Post-Therapy

Psychotherapy is a workout. Some sessions are heavier than others so what can you do after a challenging session?

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April 29, 2024     Written by Dr Rudy Wietfeldt     1 Comments

Introduction

In physical workouts, the concept of lactic acid is well-known--it's that burning sensation in your muscles after intense exercise, a byproduct of pushing your physical limits. But what about when we push our emotional or mental boundaries? In psychotherapy, this kind of exertion can produce a comparable phenomenon, which I have dubbed "psychological lactic acid." This is the mental discomfort or exhaustion we might feel after particularly intense psychotherapy sessions.

What is Psychological Lactic Acid?

Psychological lactic acid refers to the emotional fatigue and temporary discomfort that can follow deep, challenging psychotherapeutic work. During therapy, we engage with and process complex, often buried emotions. This can be mentally strenuous--akin to running a marathon for our psychological muscles. Just as physical exercise breaks down muscle tissue to rebuild it stronger, psychotherapy breaks down old beliefs, habits, or traumatic memories to rebuild healthier mental frameworks.

Symptoms of Psychological Lactic Acid

The signs and symptoms of psychological lactic acid can vary but often include:

• emotional exhaustion or fatigue
• feeling raw or highly sensitive
• mood swings or increased irritability
• temporary feelings of sadness, anxiety or disorientation
• a need to withdraw socially or desire for more solitude

These symptoms are generally temporary, but they can be unsettling, especially if you're new to psychotherapy.

What to do about Psychological Lactic Acid

Just as with post-physical exercise care, there are ways to cope with and alleviate the burn of psychological lactic acid:

1. Allow yourself time to recover: Just as athletes need rest days, those undergoing intense emotional work need time to recover. Ensure you do not schedule any demanding activities after a therapy session. Give yourself permission to take it easy.
2. Self-Care is Crucial: Engage in activities that soothe and replenish your mental energy. This could include meditation, prayer, walking in nature, reading, or taking a bath. Find what generally relaxes you and make time for it. Also, don't judge the process negatively: know that you have done good work towards your psychological goals.
3. Seep and Nutrition: Do not underestimate the power of good sleep and proper nutrition in mental health. Like physical recovery, psychological recovery is bolstered by physical health. Ensure you get enough rest and eat balanced, nourishing meals. Avoid excessive alcohol intake, too. Alcohol and other street drugs can douse the pain, but that process only creates additional problems in your life.
4. Journaling: Writing down your thoughts and feelings can be an excellent way to process the therapy session. It helps in making sense of the emotions and can mitigate the intensity of your psychological lactic acid.
5. Stay Hydrated: Believe it or not, drinking water is as important for mental exercises as it is for physical ones. Staying hydrated can help keep your mind clear and can ease symptoms of fatigue.
6. Mindfulness: Doing mindfulness meditations can help manage and alleviate emotional stress by fostering an increased awareness of the present moment and helping to regulate emotional responses.
7. Discuss with your Psychologist or therapist: If the after-effects of therapy are consistently difficult to manage, I always recommend that we consider "light work outs" on certain days or "heavier work outs" on other days. I can help by adjusting the pace or intensity of the sessions and can offer additional, personalized resources to help you cope with these feelings.

Conclusion

Just as athletes learn to respect their physical limits and recovery periods, those engaged in psychotherapy must learn to respect their mental and emotional limits. Understanding and accepting the existence of psychological lactic acid is the first step to managing it effectively. With the right strategies, you can continue to make meaningful progress in your therapy while also taking care of your overall wellbeing.

Remember, the presence of psychological lactic acid is often a sign of deep work being done--akin to growing pains. With proper management, it can lead to profound personal growth and healing.

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