What to Do If Therapy Isn't Working

Table of ContentsView AllTable of ContentsIs Therapy Working?Reevaluating Expectations

Table of ContentsView All

View All

Table of Contents

Is Therapy Working?

Reevaluating Expectations

Many make the decision to go totherapywhen they are desperate for relief from deep pain. It isn’t an easy task, so if you have taken the leap to get support, take a moment to honor this accomplishment.

Therapy is a unique treatment. For many forms of clinical support we may seek, like gettingmedication for mood swingsorhormone therapy, there is a clear timeline of when we can expect to see results. However, therapy can be a bit harder to gauge since it is based upon your personal situation, your mind’s response to talking about challenging things, the type of therapy you’re receiving, and the therapist you’re working with.

It isn’t uncommon to notice that therapy isn’t working the way you had expected. This article will cover how to tell if therapy isn’t working and steps you can take to ensure you get the most out of your treatment.

What Is a Treatment Plan in Therapy?

How Do You Know If Therapy Isn’t Working?

We know when therapy is working well. We will notice ourselvesmaking meaning out of our hardships, having breakthrough insights, and seeing how our life is beginning to shift. However, it can be harder to determine iftherapy isn’t working.

A few clear signs of therapy not working are:

If You’re Feeling Judged

If you’re feeling judged, sometimes that means you aren’t with the right therapist for you. The relationship between the client and therapist, also referred to as thetherapeutic alliance, is a pillar of clinical progress. If that relationship isn’t strong, it can be hard to make progress.

It’s not uncommon to work with several therapists before finding one who is the best fit for you. If you need tochange your therapist, it’s not a failure, and it doesn’t mean therapy can’t work for you. There are many options out there who may better suit your needs.

If You’re Struggling Between Sessions

There may be times when you feel unwell in between sessions. Sometimes, therapy can feel worse before it feels better. This is because we are often discussing painful moments in our life that we haven’t shared with anyone before.

However, if you’ve voiced that you’re feeling destabilized between your sessions and your provider isn’t offering coping tools or even a check-in call when you’re in crisis, this is a sign that your current therapist may not be the right fit for you.

If You’re Feeling a Lack of Progress

It is important to note that therapy is a long-term process—treatment can last well over six months for some folks.With this in mind, sometimes it can take a while to feel relief, and the timeline of beginning to see results can differ for everyone.

But if you have been working away at a particular problem for months and months and things are not getting any better, it might be time to look for a new therapist or change your approach.

In short, sometimes therapy just isn’t working and we need to adjust our expectations. Regardless of which is true for you, there are options to find the right support you need.

Tips For Goal Setting

Reevaluating Goals and Expectations

First, when considering if therapy isn’t working for you, take a moment to reflect on your expectations. Sometimes we hope therapy is a quick fix, but it can take time. Other times, we may hope our therapist will “fix” our problems or offer advice.

However, the role of your therapist is to help you understand your mind better, give you tools to help you cope, and guide you towards learning how to solve the issues in your life. It is critical a therapist adheres to this role so that dependency isn’t created in the relationship.

Simply put, if a therapist is doling out advice and solving your problems for you, it hinders your ability to trust your intuition and grow your problem-solving skills. After evaluating your expectations, it is time to turn to your therapist for some answers.

Asking Your Therapist for Insight

Your therapist is a mental health expert who has experience supporting folks in their healing journey. Because of this, they have more insight into what your healing journey could look like. If you’re noticing therapy isn’t working, being honest with them can help you get answers.

Be candid about how you’re feeling in between sessions and what you think may be lacking in your care. This allows your therapist to reevaluate their approach and course-correct as needed.

Assessing the Therapy Modality You’re Receiving

Sometimes talk therapy isn’t for everyone. For example, for folks who havetraumahistories,somatic therapycan be a much more effective modality. If this sounds like you, exploring a modality likesomatic experiencingcould be helpful. Others may wish for a more flexible and holistic approach to healing that focuses on both the mind and the body. Aholistic therapistwill support you through eclectic modalities and incorporating other forms of wellness, like acupuncture or yoga.

If you’re feeling that the therapy modality you’re receiving isn’t the right fit, let your provider know. Again, they are well-versed in the mental health field and can help point you in the right direction.

Considering a New Provider

As mentioned, sometimes we just aren’t with the right therapist for us. If this is the case,it may be time to find a new provider. This can feel like a daunting process, but there are options for making it easier.

If you hold amarginalized identityand would prefer a therapist who shares a similar identity, consider searching for a provider on an online therapy directory likeInclusive Therapists,Therapy for Black Girls,Therapy for Black Men,Latinx Therapy, or theNational Queer and Trans Therapists of Color Network.

Get Help NowWe’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Get Help Now

We’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

A Word From Verywell

If you or someone you care about is having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.For more mental health resources, see ourNational Helpline Database.988

For more mental health resources, see ourNational Helpline Database.

988

1 SourceVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Norcross JC, Lambert MJ.Psychotherapy relationships that work III. Psychotherapy. 20181018;55(4):303. doi: 10.1037/pst0000193

1 Source

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Norcross JC, Lambert MJ.Psychotherapy relationships that work III. Psychotherapy. 20181018;55(4):303. doi: 10.1037/pst0000193

Norcross JC, Lambert MJ.Psychotherapy relationships that work III. Psychotherapy. 20181018;55(4):303. doi: 10.1037/pst0000193

Hannah Owens, LMSW

Meet Our Review Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?HelpfulReport an ErrorOtherSubmit

What is your feedback?

How Do You Know If Therapy Isn’t Working?#

If You’re Feeling Judged#

If You’re Struggling Between Sessions#

If You’re Feeling a Lack of Progress#

Reevaluating Goals and Expectations#

Asking Your Therapist for Insight#

Assessing the Therapy Modality You’re Receiving#

Considering a New Provider#

Get Help Now#

A Word From Verywell#