It’s a familiar but frustrating experience–you’ve been going to therapy regularly, you like your therapist, and you’ve made progress—but suddenly it feels like you’re spinning your wheels. Maybe you feel like you are talking about the same topic over and over with no new insight, or maybe you are in the dreaded “recapping last week” cycle.
You might be questioning whether anxiety therapy or depression treatment is still “working” or wondering if you are doing something “wrong.” This sense of being stuck or plateauing is not only common but also a natural part of the mental health counseling journey.
Let’s explore how to navigate stuck periods and potentially use them as opportunities for growth.
Talk to Your Mental Health Therapist About It
The most powerful step you can take when feeling stuck is probably the most obvious but also the most daunting: talk to your therapist! Having an honest conversation with your mental health counselor about your concerns can break through barriers. Remember, your therapist is trained to handle these discussions and has experience helping clients through similar situations. Trust me, we would rather know how you are feeling! We can’t address what we don’t know about, and bringing these feelings into the open can be therapeutic by itself.
This conversation can reveal several potential paths forward. Maybe your current CBT therapist approach needs adjustment–-what works for anxiety therapy might not be as effective for relationship issues. Your therapist might suggest trying different modalities (i.e. methods); for example, moving from cognitive-behavioral techniques to cognitive processing, or incorporating elements of mindfulness or somatic experiencing for trauma therapy. Don’t be afraid to ask your therapist about their theoretical orientation or any modalities they may be using! Even if it hasn’t been discussed with you, your therapist should be able to explain how their therapy process works.
Sometimes, the stuck feeling might indicate that you’ve grown beyond your current therapeutic relationship. Just as we outgrow certain friendships or jobs, we can outgrow therapeutic relationships. Sometimes one therapist may be able to help you through one phase of your life, while another therapist may be better suited to a different phase or concern. You may even realize that you want to terminate or end treatment for the moment. Again, don’t be afraid to discuss this with your therapist! We will not be offended–we want what is best for you, whether that’s making changes in session, “graduating” from therapy, or how to find a therapist who might be a better fit.
Examine Personal Barriers to Effective Mental Health Counseling
When therapy feels stagnant, it’s also worth looking inward to identify any personal barriers that might be contributing to the stuck feeling. Are you holding back certain thoughts or feelings during online therapy sessions? Have recent life changes affected your progress in therapy? Sometimes, the very issues we’re working through in therapy can show up as barriers to progress and make us feel like giving up.
Consider whether your goals have shifted since you began therapy. What felt urgent six months ago might not matter as much anymore. Maybe you’ve resolved your initial concerns about depression treatment, but haven’t taken time to consider new goals. Take time to reflect on what you want from therapy now, not what you wanted when you started.
It’s also worth examining practical considerations. Ask yourself: are you consistently making it to sessions? Do you need to come in more or less frequently? Do you have enough mental energy during your appointment time, or would a different schedule work better? Would you feel more connected attending therapy in person? Or would switching to virtual therapy through our secure online therapy platform help your day feel less disrupted? Sometimes, simple logistical changes can be the answer.
Set Small, Achievable Goals in Your Therapy for Anxiety or Depression
For some people, when therapy feels stuck, it’s helpful to break down your therapy process into smaller, concrete objectives. Instead of focusing on broad goals like “improve self-esteem” or “reduce anxiety,” try identifying specific, measurable steps you can take between sessions. This might include practicing a new coping skill three times per week, journaling about specific triggers, or engaging in one challenging social situation with your new tools. In my work as a therapist, I call this “therapy homework” or “mini goals.” Some clients love the structure and accountability, and some don’t. Trial and error is definitely part of the therapy process, and being open with your therapist along the way is key!
If you are someone who benefits from some structure, working with your therapist to establish shorter-term goals can help you recognize progress you might otherwise miss.
These small wins can rebuild momentum and confidence in the therapeutic process. Additionally, this approach can help you and your therapist identify more precisely where you’re feeling stuck and what specific interventions might be most helpful.
Remember, progress isn’t always linear! Sometimes taking a step back to focus on smaller goals can help you feel back “on track” and lead to bigger breakthroughs later.
Understanding the Seasons of Mental Health Counseling
Finally, it’s important to remember that just like relationships and personal growth have natural ebbs and flows, therapy progresses through different phases or “seasons.” Periods of dramatic insight and breakthrough are often followed by quieter times of reflection and integration. Imagine how chaotic it might feel to have a huge breakthrough every week! What feels like being stuck might actually be a necessary pause–a time when you are processing and incorporating the work you’ve done. Understanding this rhythm can help reframe the experience of feeling stuck.
The feeling of being stuck in therapy, while difficult, is also an opportunity. By addressing it directly with your therapist, examining personal factors, reflecting on goals, and understanding the natural seasons of therapeutic work, you can use this experience to deepen your self-understanding and potentially enter a new, more meaningful phase of your therapeutic journey.
Finding the Right Type of Therapy: Psychologist vs Therapist vs Counselor
Sometimes feeling stuck might indicate that you need to consider different types of mental health professionals. While many people use these terms interchangeably, psychologists typically have doctoral-level training and may specialize in specific assessment techniques or more complex mental health conditions. Therapists (which may include licensed counselors, social workers, or marriage and family therapists) often focus on practical, solution-oriented approaches to everyday challenges, deep trauma work, emotional regulation, and more! The therapists here at Origins also specialize in neuroaffirming practices, are LGBTQIA+ celebratory in our approaches, and are very skilled in what we do!
If you’re feeling stuck, particularly with trauma therapy or specialized treatment approaches, it might be worth discussing whether a different type of mental health professional could offer fresh perspectives or techniques.
Conclusion: Moving Forward When Therapy Feels Stuck
Whether you’re seeking anxiety therapy, depression treatment, or general mental health counseling, feeling stuck is a normal part of the process. By openly communicating with your therapist, reassessing your goals, trying new therapeutic approaches, and understanding the natural rhythm of therapy, you can transform this challenging phase into an opportunity for deeper growth.
Remember that affordable therapy options exist, including online therapy platforms, which can provide flexibility if your current arrangement isn’t working. The most important thing is to address the feeling directly rather than letting it derail your progress toward better mental health.