Can you pause therapy? How to know when it’s time to take a break

In short, yes, most of the time, you can pause therapy without doing serious harm. It's actually more common than most people realize. Therapy is supposed to support, not overwhelm you. Taking a break can create space to reflect, integrate, or rest. Stepping back can be a healthy decision when it's done consciously. Think about it as a pause, not a stop. Growth and healing don't always follow a straight path, and sometimes finding balance means taking time to regroup and reset-and that's not a bad thing.

You're in therapy for a reason, and it's important to check in with yourself from time to time to see how you're feeling. It might be time to take a break from therapy if you realize:

• Your sessions feel stagnant or repetitive.
• You feel like your emotional bandwidth is stretched too thin.
• Therapy just feels like too much to deal with right now.
• You've accomplished your therapy goals.
• You're feeling more stable.
• External stressors (think: life transitions, finances, etc.) are competing with the work you're doing in therapy.
• You find that you're avoiding or dreading your sessions.
• You don't connect or have a positive relationship with your therapist.

Don't feel guilty about considering a break. Being able to recognize your needs is an act of self-awareness, not avoidance. There's value in knowing that something isn't working for you. It's far better to know your limits and adjust than it is to push through just because you feel like you should.

If you're struggling to decide if you should take a break from therapy, ask yourself the following questions:

• Am I ending therapy to avoid something painful? Or do I need space?
• What do I hope to gain by taking a break?
• Will anything make therapy more useful right now?
• Can adjusting the frequency help, or should I stop completely?
• Am I willing to go back if I need to?

Be open and honest with both yourself and your therapist about your feelings toward therapy. Most therapists and mental health professionals welcome the conversation and want to help you make a thoughtful decision.

If you decide to take a break from therapy for a bit, there are a few things you can do to make the transition smoother. Use the following intentional tips as you prepare to step away:

• Talk to your therapist about why you're considering a break. Most understand and appreciate that you're willing to have the discussion.
• Share your intentions for your time off with your loved ones and therapist.
• Create a plan for pausing and think about whether it's a temporary break or open-ended.
• Discuss signs that may indicate it's time to consider going back.
• Explore support options that will keep you on track, such as journaling, self-guided reflections, or meditation.

When you end therapy, you might experience emotional changes, especially in the initial stages. During your time away from therapy, you should know that:

• Emotional ups and downs are normal.
• Some things might come up that you need to process (which is okay).
• There's no "right" way to feel. You might feel relieved or miss the space therapy once provided. Your reactions are completely valid.
• It's essential to practice self-care, foster your relationships, and continue using your support tools.

Headspace is here to support you during this time. Even during a phase when you're not seeing a therapist, you're not alone. We offer a wide range of mental health resources to help you stay grounded, calm, and connected to others. Some of our tools include:

• Guided meditations for reflection, stress relief, and emotional balance
• Mindfulness tools that help you stay grounded
• Journaling with Ebb to keep your thoughts on hand to track progress

We also make reentry easy when and if you're ready to return to therapy. Online therapy from Headspace makes connecting with a licensed, qualified mental health professional simple. Think of us as that supportive bridge between sessions or seasons. We're available whenever, wherever, and however you need us.

There isn't a universal timeline to determine when you should start or end a break from therapy. If you've decided to step away, you should be aware of signals that might indicate it's time to think about seeking help again.

• Your emotional challenges resurface or get worse.
• You start feeling isolated or unsupported again.
• You have new process goals you want to achieve.
• New, overwhelming life transitions arise.
• You find yourself missing the insight, structure, and accountability you were getting from therapy.

Remember, returning is always an option, and taking a break doesn't erase any of the progress you've already made.

The therapy process isn't linear. Your journey can have pauses, pivots, and returns along the way. Whether you continue going weekly, space out your appointments, or take a break from therapy altogether, give yourself permission to do what's right for you.

Headspace is here to support you with care, guidance, and resources, no matter where you are on your journey. We offer evidence-based therapy, tools, and access to caring professionals whenever you're ready, wherever you are. Connect with a licensed therapist and discover if your insurance benefits cover online therapy from Headspace.

_Sources:

_{1. Santoro, Helen. 2023. “How to take a break from your practice.” American Psychological Association (APA) 54 (8): 72. https://www.apa.org/monitor/2023/11/taking-a-break-from-practice. Accessed July 31, 2025.}