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Many make the decision to go totherapywhen they are desperate for relief from deep pain.
Therapy is a unique treatment.
It isnt uncommon to notice that therapy isnt working the way you had expected.
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How Do You Know If Therapy Isnt Working?
We know when therapy is working well.
However, it can be harder to determine iftherapy isnt working.
If that relationship isnt strong, it can be hard to make progress.
It’s not uncommon to work with several therapists before finding one who is the best fit for you.
There are many options out there who may better suit your needs.
If You’re Struggling Between Sessions
There may be times when you feel unwell in between sessions.
Sometimes, therapy can feel worse before it feels better.
This is because we are often discussing painful moments in our life that we havent shared with anyone before.
In short, sometimes therapy just isnt working and we need to adjust our expectations.
Regardless of which is true for you, there are options to find the right support you need.
Sometimes we hope therapy is a quick fix, but it can take time.
Other times, we may hope our therapist will fix our problems or offer advice.
It is critical a therapist adheres to this role so that dependency isnt created in the relationship.
After evaluating your expectations, it is time to turn to your therapist for some answers.
Because of this, they have more insight into what your healing journey could look like.
If youre noticing therapy isnt working, being honest with them can help you get answers.
If youre noticing that you feel judged by them, let them know.
Be candid about how youre feeling in between sessions and what you think may be lacking in your care.
This allows your therapist to reevaluate their approach and course-correct as needed.
Assessing the Therapy Modality Youre Receiving
Sometimes talk therapy isnt for everyone.
For example, for folks who havetraumahistories,somatic therapycan be a much more effective modality.
If this sounds like you, exploring a modality likesomatic experiencingcould be helpful.
Aholistic therapistwill support you through eclectic modalities and incorporating other forms of wellness, like acupuncture or yoga.
If youre feeling that the therapy modality youre receiving isnt the right fit, let your provider know.
Again, they are well-versed in the mental health field and can help point you in the right direction.
Considering a New Provider
As mentioned, sometimes we just arent with the right therapist for us.
If this is the case,it may be time to find a new provider.
This can feel like a daunting process, but there are options for making it easier.
you might also reach out to yourhealth insuranceto see what mental health offerings are covered by your plan.
Find out which option is the best for you.
However, getting great care can change your life, so dont be discouraged by the search.
If youre feeling overwhelmed by this journey, enlist some support along the way.
Maybe you join asupport groupwhile you weigh out your therapy options.
you’re free to also have a friend or family member help you sort through different providers.
If youre noticing youre in a crisis, reach out to amental health hotlinesuch as 988 for immediate support.
You are worthy of feeling good.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
Norcross JC, Lambert MJ.Psychotherapy relationships that work III.
20181018;55(4):303. doi: 10.1037/pst0000193
