What to Do When Therapy Feels Stuck (Spoiler: It’s Normal)
You started therapy seeking change, growth, or relief, and perhaps for a while, things felt like they were moving forward. But now? Sessions might feel repetitive, insights seem scarce, and you leave wondering if you're making any real progress. If you're feeling stuck in therapy, your first thought might be frustration or worry that it's not working anymore. But here’s the spoiler: experiencing a therapy plateau is incredibly common and, more often than not, a normal part of the therapeutic process. Let's explore why it happens and what you can do about it.
Why Do "Stuck" Phases Happen in Therapy?
Progress in therapy rarely looks like a straight, upward line. It ebbs and flows, sometimes feeling like two steps forward, one step back. Plateaus can occur for various reasons:
Deeper Work Approaching: You might be approaching a more challenging, deeply rooted issue that requires more time, trust, or readiness to explore. The "stuckness" can be a sign of unconscious resistance to venturing into more vulnerable territory.
Consolidation Phase: Sometimes, a plateau means you're integrating what you've already learned. Your brain and nervous system need time to consolidate changes before moving on to the next stage of growth in therapy.
External Factors: Major life stressors outside of therapy (work changes, relationship issues, health problems) can understandably divert your energy and focus, impacting session engagement.
Need for a Shift: The therapeutic approach or focus might need adjusting as your needs evolve. What worked initially might need tweaking.
Therapeutic Relationship Dynamics: Sometimes, unspoken feelings or dynamics within the therapeutic relationship itself can create a sense of stuckness that needs to be addressed.
Fear of Change/Ending: As you get closer to goals or the end of therapy, ambivalence or fear about change or life without therapy can manifest as feeling stuck.
Common Signs You're Experiencing a Plateau
How do you know if you're just having an off week versus hitting a genuine plateau? Look for persistent patterns like:
Sessions feel repetitive, covering the same ground week after week.
You struggle to think of things to talk about.
You feel bored, disengaged, or zoned out during sessions.
You haven't noticed any significant insights or shifts in perspective lately.
You're consistently leaving sessions feeling dissatisfied or unsure of their value.
You find yourself questioning if therapy is still beneficial.
What Therapy Can (and Can't) Do For You
The Most Important Step: Talk to Your Therapist About It
It might feel awkward or confrontational, but bringing up your feeling of being stuck in therapy is often the key to getting unstuck. Your therapist can't help you navigate something they don't know you're experiencing! Here’s how:
Be Direct and Honest: Use "I" statements. Examples: "I've been feeling like we're covering the same ground lately, and I'm feeling a bit stuck." or "I'm finding it hard to know what to talk about, and I'm wondering what your thoughts are on how things are progressing." or "Can we take some time to talk about how therapy is feeling for me right now?"
Express Curiosity, Not Accusation: Frame it as a shared exploration. "I'm curious about this feeling of stuckness – maybe we can explore it together?"
Provide Examples (If Possible): Mention specific instances where sessions felt repetitive or unhelpful.
Collaborate: Ask for their perspective. They might have insights into why the plateau is happening or suggestions for shifting focus. The feeling of being stuck is valuable therapeutic information itself!
A good therapist will welcome this feedback as an opportunity to deepen the work and ensure therapy remains effective for you.
Why Your Relationship With Your Therapist Matters
Reframing Stuckness as Part of Growth
Instead of viewing a therapy plateau as a failure or a sign therapy isn't working, try reframing it:
It's Data: The stuck feeling itself provides insight into your process, potential avoidance patterns, or areas needing attention.
It's Consolidation: It might be a necessary pause while your system integrates previous learning before tackling new challenges.
It's an Opportunity: It prompts a valuable reassessment of your goals, the therapeutic approach, and the relationship itself. Talking about it builds communication skills and deepens the therapeutic alliance.
It Signals Deeper Work: Often, feeling stuck precedes a breakthrough into more complex emotional territory.
Embracing these periods as normal parts of the journey can reduce frustration and allow you to navigate them more effectively, ultimately contributing to overall growth in therapy.
Feeling stuck in therapy is common, but you don't have to stay there passively. Besides talking to your therapist, you can actively re-engage with your process between sessions.
Try one of these tips this month: Journal about how therapy feels right now (the good, the bad, the stuck). Revisit your initial goals – how have they evolved? Intentionally practice one skill you've learned. Or simply make a note of when you feel stuck during the week to bring as data to your next session.
Download our guide for more reflection prompts. Remember, even plateaus are part of the path forward.
Click the link below to get your copy!
Interested in working together or ready to book a session?
Feel free to fill out the form below—or even better, give me a call at (678) 644-0997.
I’d love to connect and talk things through with you!
Please note: This email isn’t monitored 24/7. If you’re experiencing a crisis or emergency, please call 911 or 988 for immediate support.