While the term state-dependent learning may have originated in lab experiments with rats and medication, it actually holds some powerful wisdom for modern humans, especially when it comes to therapy.

At its core, state-dependent learning is the idea that we’re more likely to remember and use a coping tool when we practice it in the same emotional state we’ll need it in later. In other words, learning how to self-soothe when you’re already anxious makes it more likely that you’ll access that same skill next time anxiety strikes.

Therapy as Emotional Strength Training

This is where your therapist comes in. Sometimes, the goal isn’t to calm you down—but to guide you through the discomfort. Think of therapy as an emotional workout. With the right support, you can practice new ways of responding in the moment, so they become more accessible outside the therapy room, too.

Instead of talking about your stress only when you’re calm, you might actually practice new patterns while feeling triggered. That’s where the real rewiring happens, right in the middle of it!

This approach can be especially helpful if you’re navigating:

• Phobia-related OCD
• Panic attacks
• Anxiety
• Communication challenges (especially in couples therapy)
• Parenting stress
• Performance struggles (like public speaking, sports, or sex)
  

A Simple Practice to Try on Your Own

You can start building this awareness outside of sessions, too. Begin by reflecting on moments when you feel emotionally overwhelmed:

• What’s the first sign that something’s off?
• Can you pinpoint what happened right before it started?
• What do you typically do in response?
• What are you hoping that response will give you?
• What would you prefer to do instead?
• What’s one tiny step toward that new choice that feels doable? And what might come after that?
  

This kind of reflection isn’t about getting it perfect. You may not make the “new choice” every time. In fact, it might take a few tries or more. What matters most is building awareness, because awareness is what creates space for change.

Support Makes It Stick

With the help of a therapist, you can explore these moments more deeply, develop clarity around how you want to change, and create a plan for what to do when things don’t go as planned (because let’s be honest, that’s part of the process too).

If you’d like support practicing this kind of emotional strength training, I would love to help. Reach out for a free consultation, and let’s take the next step together.