You do not need to be working on yourself constantly between sessions, but a little reflection can sometimes be helpful.

You might notice what stands out to you after a session, write down thoughts or feelings that arise, reflect on patterns you are becoming more aware of, or practise a coping strategy or small action that feels relevant to what you are working on.

Sometimes it can help to jot down things you want to bring into the next session, especially if you tend to forget them later.

Just as importantly, try not to turn counselling into another pressure or performance task. The goal is not to do everything perfectly. It is simply to stay gently engaged with the process in a way that feels supportive and realistic for you.