Feeling Stuck in Therapy?
Why It Happens and How to Move Forward
Therapy is often described as a journey, and like any journey, there can be moments where the path feels slow, repetitive, or even stuck. If you’ve ever thought, “I’m not making progress in therapy,” you’re not alone. Many people experience this at some point, and it doesn’t necessarily mean therapy isn’t working. In fact, it might mean you’re right on the edge of something important.
Why Do People Feel Stuck in Therapy?
1. You’ve Hit a Therapy Plateau
In the beginning, therapy often brings quick relief—just sharing your story and learning new strategies can feel like a breakthrough. Over time, the changes can feel less obvious because you’re working on deeper, more ingrained patterns. That can be normal and doesn’t mean you’re not progressing.
2. Avoiding What Feels Hard
Sometimes we feel “stuck” right when we’re circling something emotionally important but not quite able to explore it directly. This can look like sharing only part of what your feeling to your therapist, minimizing or downplaying the severity of your feelings, not doing any homework or reading outside of therapy, or frequently rescheduling appointments. Our minds naturally avoid discomfort, so feeling stuck can actually be a sign you’re brushing up against something worth exploring.
3. Goals Have Shifted
Maybe your original goals, like managing anxiety or navigating a transition, don’t feel as relevant anymore. This can especially be the case if you are in long-term psychotherapy; where people’s needs and goals naturally change over time. If therapy hasn’t caught up to where you are now, it can feel like you’re spinning your wheels.
4. Therapy Fit
Therapy isn’t one-size-fits-all, which is why having an individually tailored treatment plan is so important. Some people thrive with structure and tools, while others need more space to reflect. If the approach doesn’t match what you need, you might feel stalled. Furthermore, your needs and preferences might change as therapy progresses.
5. Life Outside of Therapy
Stressors like work, family responsibilities, or health issues can make it harder to apply what you’re learning in therapy. Sometimes it’s not therapy itself that’s stuck, but everything else pulling for your time and energy. Not being able to attend consistently or apply what you’re learning outside of session can limit how much progress you’re making.
How to Get Unstuck
1. Talk About Feeling Stuck
It may feel awkward, but naming it directly in session is powerful and can ensure you’re getting the most out of each session. Therapists welcome feedback (honestly, we do!). It helps us understand what you need and better positions us to make sure that you get it.
2. Revisit or Reset Your Goals
Ask yourself: What do I want from therapy right now? Goals can evolve, and sometimes simply updating them can bring new energy. It can help to reflect on what progress you’ve made in therapy to date and where you’d ultimately like to be whenever you wrap up.
3. Try Something Different
This could mean experimenting with a new therapy technique, practicing skills between sessions, or even focusing on a different area of your life. It really is true that the definition of insanity is trying the same thing and expecting a different result.
4. Lean Into Discomfort
Notice if you’re avoiding certain topics. Pay close attention to moments when you are not being entirely forthcoming or feeling more disconnected or physically uncomfortable when talking about subject areas. Gently exploring them with your therapist could unlock exactly what’s keeping you stuck.
5. Consider the Fit
If you’ve tried the steps above and still feel stuck, it might be worth reflecting on whether a different therapist or approach could better meet your needs. As much as it might feel uncomfortable to break up with your therapist, we are trained to navigate these types of situations and our priority is your well-being. We can even assist you in finding someone else who could be a better fit.
Feeling stuck in therapy doesn’t mean you’re failing—it’s often part of the process. Think of it like pausing on a hike: a chance to catch your breath, check the map, and choose your next direction. With openness and collaboration, those “stuck” moments can become turning points toward deeper growth and progress.
This post is for informational purposes only and should not be considered therapeutic advice or a replacement for individual therapy. For more information on locating a psychologist near you, please contact your family doctor, the Ontario Psychological Association, the Canadian Association for Cognitive Behavioural Therapy, or Psychology Today
