Sometimes, therapy may not feel helpful right away, and that can be frustrating.
It doesn’t mean you’ve failed or that therapy isn’t for you. There are practical steps you can take to make your experience more effective or find the right fit.
Reflect on your goals
Think about why you started therapy and what you hope to achieve. Are your goals clear and realistic? Writing them down can help guide your sessions and give you a sense of progress.
Communicate openly with your therapist
Let your therapist know what isn’t working. You might say which approaches feel unhelpful, or what topics feel too rushed or unclear. Honest communication helps your therapist adjust methods and better support you.
Explore different approaches or therapists
Therapists use different styles, such as cognitive-behavioral therapy, solution-focused therapy, or talk therapy. If one approach isn’t clicking, consider discussing alternatives with your therapist or trying a new professional who matches your needs better.
Supplement with support networks
Sometimes, therapy works best when combined with other supports. Support groups, peer networks, or stress-reduction strategies like journaling, exercise, or mindfulness practices can complement therapy and help you process experiences.
Be patient with yourself
Change takes time, and progress isn’t always linear. It’s okay to try different strategies and adjust along the way. Taking small, intentional steps can help you feel more empowered and supported even if the first attempt at therapy isn’t a perfect fit.