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I Feel Stuck in Therapy

Dear Insight,

I wanted to tell you about something that’s been worrying me a lot lately. I'm really struggling with therapy right now. Even though the talks have been nice since the first session, I haven't noticed any actual improvement. It's making me wonder if there's just something deep down wrong with me or if I'm missing a key piece of the puzzle.

Do you have any ideas or alternatives that could genuinely make a difference for me? I could use some guidance right now.


Dear Lisa,

It sounds like you're facing some challenging dynamics in your life. Therapy is a personal journey toward self-knowledge and emotional growth, but sometimes, you can actually feel stuck in the process.

Some of the reasons for this stagnation can be:

  • Fear of Change: Fear of the unknown or of changing deep-rooted patterns can generate resistance to progress.
  • Lack of Connection: If there is no solid connection with the therapist or you do not feel understood, stagnation can arise.
  • Unmet Expectations: If expectations about the results of therapy are not met, it can generate demotivation.
  • Avoidance of Difficult Topics: Steering clear of tough subjects can slow down the real headway we make in therapy.

Strategies to Overcome Stagnation:

  • Communicate Your Feelings: Openly address with your therapist how you feel about the therapeutic process. Honest communication is crucial.
  • Explore Stagnation: Reflect on the underlying reasons for your feeling of stagnation. Are there topics you avoid? Unmet expectations?
  • Set Clear Goals: Collaborate with your therapist to establish clear and realistic therapeutic goals. Clarity in objectives can rekindle a sense of purpose.
  • Introduce New Topics: If you feel like current topics are getting you nowhere, consider introducing new aspects of your life or emotions.
  • Change the Dynamic: If the dynamic of the therapy feels stagnant, suggest changes in approach or methodology to keep it fresh.
  • Face Difficult Topics: Face the difficult topics you have been avoiding. Growth often comes from addressing challenges.
  • Explore the Therapeutic Relationship: If you feel that the connection with your therapist is weak, explore how to improve the relationship and communication.
  • Consider the Possibility of Changing Your Therapist: If you're not seeing progress and your relationship with your therapist isn't getting better, think about changing therapists. A good therapeutic relationship is vital for successful therapy.
  • Cultivate Patience and Self-Compassion: Progress in therapy often takes time. Cultivate patience with yourself and recognize that the path to personal growth can have ups and downs.

Feeling stuck in therapy is something many of us go through. The journey toward personal growth and healing can hit a few bumps, but the trick is to use proactive strategies to get back on track.

By openly communicating with your therapist, exploring new perspectives, and considering alternative therapeutic approaches, you can break through stagnation and continue your path toward wellness.

Remember, therapy is a collaborative process, and your active involvement in finding solutions can make all the difference.

Here are some reputable sources that provide information and resources to help individuals dealing with Stress:

If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat

Disaster Distress Helpline: CALL or TEXT 1-800-985-5990 (press 2 for Spanish)

You can also contact The Samaritans for emotional support 24 hours a day - in full confidence. Call 116 123 - it's FREE.

For immediate assistance or if you are in crisis, please consider reaching out to the following hotlines:

  • National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
  • Crisis Text Line: Text "HOME" to 741741

Remember that while these resources can provide valuable information, it's essential to consult with a mental health professional, such as a therapist or psychiatrist, for a personalized assessment and treatment plan tailored to your specific needs. The resources you choose may depend on the severity of your stress and your personal preferences. It's important to find the support that works best for you, whether that's through professional therapy, self-help tools, or a combination of approaches. If your stress is overwhelming or persistent, consider reaching out to a mental health professional for personalized guidance and support.

Disclaimer: The content on this website is for educational purposes only. It should not be considered a substitute for professional medical or mental health advice. Please consult with a qualified mental health professional for diagnosis and treatment.

If you or someone you know is in need of talking to a professional, contact us now to schedule your initial virtual session. You can call us at 888-409-8976 or click HERE to schedule it online.


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