Therapy not working? Here's what to do next

There are some clear signs that therapy isn't working like it should be. Knowing what to look for will help you course correct so you can get back on track. If you relate to any of the signs below, it doesn't mean that therapy is a lost cause or that it can't work for you in the future. It just means that something needs to change. Maybe it's your goals, the type of therapy you're using, or even your therapist. Whatever adjustments need to be made, you can find a way to make therapy work for you.

Signs that therapy isn't working:

• You feel stuck
• You see little or no progress over time
• You dread going to your sessions
• You feel misunderstood by your therapist
• You can't connect with your therapist, their approach, or their style
• You feel invalidated
• You don't feel supported

Therapy might not work for you for a number of reasons. First and foremost, it's not a one-size-fits-all experience. It's normal to make adjustments along the way, and it might take a while before you get that perfect combination of approach, therapist, and outcome to make therapy feel like it's working.

Reasons therapy might feel ineffective:

• No rapport or connection with your therapist: Research consistently shows that therapeutic alliance (the relationship between you and a therapist) is one of the strongest predictors of a successful outcome. If you're not comfortable talking to your therapist, you feel misunderstood, or you don't trust your therapist, your progress will likely stall.
• Mismatched therapy style: Not every therapeutic approach is right for every person, just as not every mental health tip will work for the same person. Where some people might benefit from a structured, goal-oriented method like cognitive behavioral therapy (CBT), you may get more out of an open-ended, exploratory style, like psychodynamic therapy.
• Unclear or unrealistic goals: Without clear, measurable, achievable goals, it's easy to lose direction in your sessions. Over time, this can impact your motivation when you're not seeing progress and don't have a clear idea of what you're working toward.
• External stressors: Sometimes, overwhelming life circumstances and mental exhaustion can make it really hard to focus on growth or healing. If you're stressed outside of therapy, you may not be able to focus on what you were seeking help for in the first place.
• You need a different approach: Some issues may require a different type of therapy or a more intensive level of care. If you need an outpatient program or specialized treatment, you may not be getting what you need out of talk therapy.

If you're feeling stuck and therapy just isn't getting you the results you need, it might be time to make a change. Honest, open communication is critical for therapy to work, and that includes being upfront if you think something's not working.

Practical steps to take when therapy doesn't work:

• Talk to your therapist: Share your concerns as openly and honestly as possible. Therapists are trained to handle feedback, so don't worry about hurting or offending them. Once you express yourself, they'll be able to help you explore why therapy is not working and how to fix it.
• Revisit or reset goals: It's OK to revisit your mental health goals. Talk with your therapist to clarify or adjust what you want out of therapy. A fresh focus can be exactly what you need to turn the corner.
• Try a new approach: If therapy isn't getting you the results you want, you might want to switch to a different modality.
• Take breaks: You may need to step back and take a break at some point. Taking a little breather helps you reflect and recharge, making your future sessions more productive.

If you're working with a therapist who's not a good fit for your needs, that's OK. Switching therapists is part of the journey. Think of it as another step toward healing. You need to find the right support and help. Headspace's online care platform makes matching with a new therapist fast, simple, and convenient.

You might want to consider switching therapists if:

• Trust hasn't developed
• You don't have a sense of safety
• You feel like your concerns aren't being heard or addressed
• Sessions feel unproductive, uncomfortable, or unsafe

It can take time to find the right therapist. Don't give up, though. It's worth the effort and wait. When you find the right person, suddenly, therapy will start giving you the help you're looking for. It's OK to put yourself first and prioritize your own mental health needs and comfort level. There is a therapist who's right for you out there, and you deserve to find them.

Tips on choosing a new therapist:

• Think about what you want: Do you need structure, or do you work better with a collaborative approach?
• Look for specialists: Seek out a therapist who has experience with your specific needs. Therapists often specialize in niches, allowing them to offer the most personalized and effective support possible.
• Review their bio: Provider profiles can offer valuable insights into therapy styles, training, personality, and areas of expertise.
• Trust your instincts: Always pay attention to how you're feeling about the therapeutic process. Especially during initial conversations, if something feels off, don't be afraid to call it out.

Headspace offers so much more than just individual therapy. Our philosophy is that therapy is just one piece of the mental healthcare puzzle. That's why we provide a range of tools and resources to help you get the most out of your mental wellness journey.

With Headspace, you have access to:

• Meditation exercises: Research indicates that mindfulness and meditation can foster resilience, alleviate stress, enhance sleep quality, and promote emotional well-being.
• Sleep content: Getting enough quality sleep supports emotional regulation and your overall well-being.
• Mental health coaching: You can find guidance for everyday challenges outside of therapy sessions with our expert mental health coaching.
• Evidence-based programs: Complement the work you do in therapy with structured programs designed to support your emotional and mental health.

Headspace is a complete support system for your mental well-being, not just a place for therapy sessions.

Therapy works, but growth isn't always immediate or obvious. Be patient, even small changes can lead to life-altering transformations over time. Don't be afraid to advocate for yourself in therapy. Being able to ask for what you need is a sign of strength, not a weakness you should be ashamed of.

If you're ready to commit to your mental health journey and are looking for a partner, Headspace is here to support you every step of the way. Reach out to learn more about online therapy from Headspace today.

_Sources:

_{1. Opland, C., & Torrico, T. J. (2024, October 6). Psychotherapy and therapeutic relationship. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK608012/. Accessed June 28, 2025.}

_{2. Science at Headspace. (n.d.). Headspace. https://www.headspace.com/science. Accessed June 28, 2025.}