What to Do if Therapy Isn’t Working or Helping

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 shows that 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 Helping

Therapy is deeply personal, and like medication, it doesn’t work the same way for everyone. If you aren’t experiencing the benefits of therapy or 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 know how 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. In studies, 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 values

Communication styles clash

Personality differences

No connection

A sense you’re being judged

Feeling like you’re misunderstood

Resentment or hesitation about going to your appointments

You may just even have a bad 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):

Cognitive behavioral therapy (CBT) 

Psychoanalysis 

Exposure therapy 

Eye movement desensitization and reprocessing (EMDR) therapy 

The best type of therapy will 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

Signs That Therapy is Not Working

One of the best ways to know if therapy is working for you is by monitoring your progress. There are several signs that treatment isn’t working as well as it should. 

You’re not making progress: It doesn’t matter what you’re seeking therapy for — if you’re not making noticeable progress over time, therapy might not be working. If you’re repeatedly dealing with the same issues and don’t see any improvement, you should consider why this may be the case. Progress can be slow, and therapy takes time, but you should see some forward movement and positive change. While results can vary from person to person, it’s good to have a rough idea of how long therapy should take.

You dread your sessions: If you feel unwilling or unmotivated to go to your sessions, it might be an indicator that something isn’t right. Therapy can be difficult, and it’s often emotionally exhausting, but it shouldn’t be something you actively dread. You might feel this way due to a therapist mismatch, their approach not fitting your needs or comfort level, or unresolved resistance to the process itself.

You don’t connect with your therapist: A good therapist-client relationship is crucial for getting the most out of treatment. If you don’t trust your therapist, you think they don’t understand you, or you feel uncomfortable or judged by them, it will be almost impossible for you to fully engage in the process. Not connecting with your therapist can prevent you from expressing yourself and sharing your deepest concerns, drastically reducing how effective therapy will be.

Your needs aren’t being addressed: Sometimes, therapy doesn’t address your issues. If you feel like your sessions aren’t focusing on what’s most important to you, this can lead to frustration. Don’t be afraid to discuss how you feel with your therapist if the direction of your work needs to change. 

You feel worse after your sessions: It’s common — and even normal — to feel emotionally drained or upset after a session. You’re discussing and exploring complex topics that can be painful. However, if you’re constantly feeling worse after every session but don’t have any sort of resolution that shows progress, the process may not be working for you.

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 if how often you go to therapy isn’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 consider switching 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 with therapy and medication offers 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

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 start online therapy from the comfort of your home. To ensure the best possible outcomes, learn how to get the most out of online therapy, too.