Therapy can be a transformative, powerful tool for improving mental health, relationships, and your sense of self-worth. It can offer profound insights and give you coping tools to help you navigate anything you’re dealing with.Research showsthat for most people, therapy is beneficial. That said, it’s not uncommon to feel like you’re not getting the results you want from your work. Recognizing this is essential because it allows you to address and adjust things as you move forward with your therapy sessions. If therapy isn’t helping you, you might need a different type of therapy, a new therapist, or to address other root causes.Whatever the reason for therapy not working, it’s crucial to evaluate your concerns so your mental health treatment needs can be met. Continue reading to explore why you might not be getting the results you want, the signs therapy isn’t working, and what you can do to course correct.
Therapy can be a transformative, powerful tool for improving mental health, relationships, and your sense of self-worth. It can offer profound insights and give you coping tools to help you navigate anything you’re dealing with.
Research showsthat for most people, therapy is beneficial. That said, it’s not uncommon to feel like you’re not getting the results you want from your work. Recognizing this is essential because it allows you to address and adjust things as you move forward with your therapy sessions. If therapy isn’t helping you, you might need a different type of therapy, a new therapist, or to address other root causes.
Whatever the reason for therapy not working, it’s crucial to evaluate your concerns so your mental health treatment needs can be met. Continue reading to explore why you might not be getting the results you want, the signs therapy isn’t working, and what you can do to course correct.
Reasons Why Therapy May Not Be HelpingTherapy is deeply personal, and like medication, it doesn’t work the same way for everyone. If you aren’t experiencing thebenefits of therapyor you’re not satisfied with your progress, don’t give up. It might just be time to examine your journey a little more closely. Once you identify why therapy isn’t helping you, it’s easier to make tweaks and adjustments to get better results. There are many factors to consider when looking at the efficacy of a therapeutic plan.Your therapist may not be a good matchYour relationship with a therapist is crucial to getting the most out of therapy. You need to trust and feel comfortable with anyone you work with — if you don’t, you won’t see the progress you want, even if you knowhow to talk to a therapist.One of the primary reasons your current therapist might not be a good match is because their experience doesn’t align with your needs. Instudies, therapeutic outcomes improved when participants worked with the right therapist who had a strong history of treating their primary concerns.Other reasons your therapist might not be a suitable match can include:Different valuesCommunication styles clashPersonality differencesNo connectionA sense you’re being judgedFeeling like you’re misunderstoodResentment or hesitation about going to your appointmentsYou may just even have abad therapist. Nonetheless, it’s important to consider the therapeutic relationship before writing therapy off.The therapy approach doesn’t suit your needsThere are many approaches to therapy, including (but certainly not limited to):Cognitive behavioral therapy (CBT)PsychoanalysisExposure therapyEye movement desensitization and reprocessing (EMDR) therapyThe besttype oftherapywill depend on several factors, like comfort level, goals for treatment, and personal preference. What works for one person may not work at all for you. This means it’s important to be flexible, patient, and willing to try a few different methods if the first one doesn’t suit your needs.“It is a good idea to let your therapist know that a certain practice or tool is not working for you. The overall therapy may be beneficial but perhaps the tools or homework may not be yielding results. If the therapist asks you to journal your thoughts on a consistent basis and writing is more stressful than therapeutic, have that conversation. There are many tools that can be used, finding the right one can be fun.”– Dr Karmen Smith LCSW DD
Reasons Why Therapy May Not Be Helping
Therapy is deeply personal, and like medication, it doesn’t work the same way for everyone. If you aren’t experiencing thebenefits of therapyor you’re not satisfied with your progress, don’t give up. It might just be time to examine your journey a little more closely. Once you identify why therapy isn’t helping you, it’s easier to make tweaks and adjustments to get better results. There are many factors to consider when looking at the efficacy of a therapeutic plan.
Your therapist may not be a good match
Your relationship with a therapist is crucial to getting the most out of therapy. You need to trust and feel comfortable with anyone you work with — if you don’t, you won’t see the progress you want, even if you knowhow to talk to a therapist.
One of the primary reasons your current therapist might not be a good match is because their experience doesn’t align with your needs. Instudies, therapeutic outcomes improved when participants worked with the right therapist who had a strong history of treating their primary concerns.
Other reasons your therapist might not be a suitable match can include:
You may just even have abad therapist. Nonetheless, it’s important to consider the therapeutic relationship before writing therapy off.
The therapy approach doesn’t suit your needs
There are many approaches to therapy, including (but certainly not limited to):
The besttype oftherapywill depend on several factors, like comfort level, goals for treatment, and personal preference. What works for one person may not work at all for you. This means it’s important to be flexible, patient, and willing to try a few different methods if the first one doesn’t suit your needs.
“It is a good idea to let your therapist know that a certain practice or tool is not working for you. The overall therapy may be beneficial but perhaps the tools or homework may not be yielding results. If the therapist asks you to journal your thoughts on a consistent basis and writing is more stressful than therapeutic, have that conversation. There are many tools that can be used, finding the right one can be fun.”
Unclear therapy goalsGoals are essential in therapy. Without defining clear objectives, your efforts can feel directionless and even unproductive. Yourtherapy goalsare your roadmap for every session, and they help you measure progress. Lack of goals, or having goals that are too vague can cause frustration and a sense that therapy doesn’t help. Over time, this can make you question if the energy and cost you’re putting into treatment is worth it.External factorsExternal factors can always influence how much progress you make in therapy. Life stressors like your job, relationship issues, financial difficulties, or, ironically, your emotional state can all distract you from fully engaging in andgetting the most out of therapy.Resistance to changeEven if you’ve decided to seek therapy, you might subconsciously resist the change that you’re trying to make. Maybe you skip sessions, are reluctant to fully open up or be transparent with your therapist, avoid specific topics, or refuse to do the assigned tasks you’re supposed to complete between sessions. You may even feelanxious feelings about therapy. Change is hard — being open means being vulnerable and willing to confront discomfort, which you might resist at first.
Unclear therapy goals
Goals are essential in therapy. Without defining clear objectives, your efforts can feel directionless and even unproductive. Yourtherapy goalsare your roadmap for every session, and they help you measure progress. Lack of goals, or having goals that are too vague can cause frustration and a sense that therapy doesn’t help. Over time, this can make you question if the energy and cost you’re putting into treatment is worth it.
External factors
External factors can always influence how much progress you make in therapy. Life stressors like your job, relationship issues, financial difficulties, or, ironically, your emotional state can all distract you from fully engaging in andgetting the most out of therapy.
Resistance to change
Even if you’ve decided to seek therapy, you might subconsciously resist the change that you’re trying to make. Maybe you skip sessions, are reluctant to fully open up or be transparent with your therapist, avoid specific topics, or refuse to do the assigned tasks you’re supposed to complete between sessions. You may even feelanxious feelings about therapy. Change is hard — being open means being vulnerable and willing to confront discomfort, which you might resist at first.
Signs That Therapy is Not Working
What to Do if Therapy Isn’t WorkingIf you feel like therapy is not working, it’s important not to give up. Take the following actionable steps to redirect your journey so you can get more out of it.Communicate with your therapistTry talking to your therapist. Communicating openly with them about your concerns is an excellent first step. Remember that therapists are trained to handle feedback, and most are willing to adjust their methods if they know you’re not getting what you need.Reassess therapy goalsIt’s possible that a lack of progress can be due to unclear or outdated therapy goals. With your therapist, reassess your objectives to ensure they’re still relevant, realistic, and attainable. You might find that setting new, clear, measurable goals can give you a new focus and direction — that may be all you need to start seeing benefits. You may even establish a new frequency ifhow often you go to therapyisn’t suiting you.Try a different therapy approachTherapy isn’t a one-size-fits-all deal. Different approaches can have vastly different impacts. Depending on your concerns and personality, the therapeutic modality being used may simply not be the right approach for you.Consider a different therapistNot every therapist is a good match for every client. If you feel the relationship isn’t offering the results you need, and you’ve communicated and tried to make adjustments, it might just be that you need to considerswitching therapists.Seek additional supportSometimes, therapy isn’t enough on its own. Especially if there are additional factors impacting your mental health, you might need to consider seeking further help. Group therapy, support groups, or other community resources can be a beneficial supplement to therapy. You also might talk to your therapist about whether medication might be an option. Often, a combined and comprehensive approach to treatment withtherapy and medicationoffers the best results.“If you feel therapy isn’t working for you, try to put it into words as to why it is not helpful. Take some time to ask that question of yourself so that you can use this opportunity for deep discovery. Be open to the idea that you don’t want to change your perspective or that you may be satisfied with the status quo. Don’t judge yourself, just be transparent with yourself.”– Dr Karmen Smith LCSW DD
What to Do if Therapy Isn’t Working
If you feel like therapy is not working, it’s important not to give up. Take the following actionable steps to redirect your journey so you can get more out of it.
Communicate with your therapist
Try talking to your therapist. Communicating openly with them about your concerns is an excellent first step. Remember that therapists are trained to handle feedback, and most are willing to adjust their methods if they know you’re not getting what you need.
Reassess therapy goals
It’s possible that a lack of progress can be due to unclear or outdated therapy goals. With your therapist, reassess your objectives to ensure they’re still relevant, realistic, and attainable. You might find that setting new, clear, measurable goals can give you a new focus and direction — that may be all you need to start seeing benefits. You may even establish a new frequency ifhow often you go to therapyisn’t suiting you.
Try a different therapy approach
Therapy isn’t a one-size-fits-all deal. Different approaches can have vastly different impacts. Depending on your concerns and personality, the therapeutic modality being used may simply not be the right approach for you.
Consider a different therapist
Not every therapist is a good match for every client. If you feel the relationship isn’t offering the results you need, and you’ve communicated and tried to make adjustments, it might just be that you need to considerswitching therapists.
Seek additional support
Sometimes, therapy isn’t enough on its own. Especially if there are additional factors impacting your mental health, you might need to consider seeking further help. Group therapy, support groups, or other community resources can be a beneficial supplement to therapy. You also might talk to your therapist about whether medication might be an option. Often, a combined and comprehensive approach to treatment withtherapy and medicationoffers the best results.
“If you feel therapy isn’t working for you, try to put it into words as to why it is not helpful. Take some time to ask that question of yourself so that you can use this opportunity for deep discovery. Be open to the idea that you don’t want to change your perspective or that you may be satisfied with the status quo. Don’t judge yourself, just be transparent with yourself.”
Find the Right Fit with TalkspaceWhen therapy isn’t helping, being proactive and addressing concerns can help turn the situation around. If you’re not getting what you need, take action. Therapy isn’t easy, and your hard work should be paying off. Whether you express your concerns, reassess your goals, consider a different therapeutic approach, or find someone new to work with, you must find a way to see growth in your journey.Talkspace offers flexible, convenient options for therapy that can be tailored to your needs. They make it easy to connect with a therapist who specializes in your needs, increasing the likelihood that you’ll get the most out of your sessions.Contact Talkspace to startonline therapyfrom the comfort of your home. To ensure the best possible outcomes, learnhow to get the most out of online therapy, too.
Find the Right Fit with Talkspace
When therapy isn’t helping, being proactive and addressing concerns can help turn the situation around. If you’re not getting what you need, take action. Therapy isn’t easy, and your hard work should be paying off. Whether you express your concerns, reassess your goals, consider a different therapeutic approach, or find someone new to work with, you must find a way to see growth in your journey.
Talkspace offers flexible, convenient options for therapy that can be tailored to your needs. They make it easy to connect with a therapist who specializes in your needs, increasing the likelihood that you’ll get the most out of your sessions.
Contact Talkspace to startonline therapyfrom the comfort of your home. To ensure the best possible outcomes, learnhow to get the most out of online therapy, too.
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