When you’re in therapy, you hope that it will be helpful. You hope that it will help you to deal with whatever issues you’re facing and get past them once and for all. But sometimes the reality of going through therapy doesn’t always match expectations. While therapy can be extremely helpful for many people, others still struggle. So, what can you do when therapy isn’t helping?
If you are currently going through therapy and not seeing any improvement, don’t give up just yet. This article will cover several strategies that can help you discover what you need to get your life back on track.
How Long Have You Been Going to Therapy?
The amount of time it takes for therapy to be beneficial varies from person to person. According to the American Psychological Association (APA), it takes 15 to 20 sessions for 50 percent of patients to experience some recovery. If you’re going twice a month that could take as long as 10 months, and even then, you could be in the unlucky 50 percent that takes longer.
You must give yourself enough time to start seeing the benefits of therapy. Even when you get better you may still need to keep going. I’ve been in therapy most of my life and though I’m much better, I still go because self-improvement is a journey that I’m not finished with yet.
All of that said, you need to trust your gut. If you feel like time isn’t the issue, other problems could be at play.
Are You Doing The Work in Therapy?
Many people think that the answer to dealing with anxiety, depression, or several other mental health issues is to go to therapy. The truth is, therapy is very important but it’s not a magic wand. Going to therapy alone may not be enough to ease your problems.
I recently had this conversation with my child when they wanted to start therapy. They thought that it would solve everything, but I explained to them that you get out of therapy what you put into it. If your therapist gives you homework like mindfulness activities, thought exercises, gratitude exercises, or journaling then you need to make an effort to do it.
You can’t just go to therapy once every other week and expect your life to change. You have to apply what you’re doing in therapy to your everyday life. I used to question whether therapy really worked, and I discovered that you have to consistently put effort into it for it to be effective.
Talk to Your Therapist
If you are not seeing an improvement, or you feel like something is not working then it can be helpful to talk to your therapist about the situation. You may feel embarrassed or ashamed, but most therapists understand that therapy doesn’t always work right away.
Your therapist may have some recommendations or be able to guide you in the right direction. They may recommend a new approach, more time in therapy, a different type of therapy, or a different therapist.
If you don’t trust your therapist enough to be vulnerable and speak up when something isn’t working, then you should consider seeking a new therapist on your own. It can also be helpful to talk to your friends or family and let them know what is going on. They may be able to give you some insight or encourage you.
Try a Different Type of Therapy
Everyone is different and not all types of therapy are created equal. What works for one person may not work for another. I went to Cognitive Behavioral Therapy (CBT) for years without seeing much progress. Then I tried Acceptance and Commitment Therapy (ACT) and it completely changed my life.
To help you determine if you’re in the right type of therapy you should consider your issues, and then talk to your therapist about them. For example, if you are in therapy to address anxiety, ACT may help you more than CBT. If you are having relationship issues, you may want to explore the root cause of those issues with a couple’s therapist. If you are experiencing trauma, you may want to explore different ways to process that trauma and understand how it is affecting your life.
We all have different needs, and a therapist who is trained in a specific type of therapy can help you address those needs. Understanding your needs and what type of therapy is available can help you find the best fit and get the most out of your therapy experience.
When to Find a Different Therapist
Sometimes changing therapists can help you have a breakthrough in your progress. There are several reasons you may want to consider finding a new therapist.
- If you start therapy and don’t click with the therapist right off the bat, find someone else. My wife tried therapy in the past and she couldn’t stand the therapist she saw. Her experience was so bad that after one session she decided she was never going to therapy again. Don’t let that be you. If it’s not a good fit that’s ok, but don’t let it deter you from seeking a therapist who can help. Not all therapists are the same.
- If you have been going to the same therapist for years but you aren’t getting what you need out of the experience, it is time to move on and try something new. This is true even if you’re comfortable with your therapist. I really liked my CBT therapist, and she’s actually the one who pushed me to try ACT. I’m glad she did because it made a huge difference.
- You may want to try a therapist who practices a different type of therapy or a new service, such as a support group or online therapy. Many services have a special process for matching clients with specific counselors, so you can try a new person out and see how it works for you.
When to Talk With a Psychiatrist
Sometimes talk therapy alone isn’t always enough. If you have been in therapy for a while and are just not seeing any results, or your symptoms are severe, then you may want to consider medication. Many people turn to medication when they find therapy isn’t working for them, and it can be a helpful option. Ask your therapist if they can recommend a psychiatrist for you.
You should approach psychiatry the same way you approach therapy. If you don’t like the doctor, then find a new one. If the medication isn’t working, then ask for something else. However, it’s important to note that it can take some time to build up in your system and see results, so be sure to give it the right amount before giving up. This is something a psychiatrist can explain to you in more detail.
Explore Other Mental Health Options When Therapy Isn’t Helping
If you have tried every type of therapy you can think of and still don’t see results, it can be helpful to explore other options. There are many options out there, and you just need to find what works for you. Here are some worth considering:
- Art therapy
- Equine therapy
- Mindfulness coaches
- Life coaches
- Ketamine depression treatment
- Holistic mental health treatment
- EMDR therapy
- Deep brain stimulation
There are many types of therapy, and some are better suited for certain people than others. Many people don’t see results from therapy right away, and that is okay. Therapy often takes time, and it is important to be patient with yourself and your progress. Don’t give up, you’re your own best advocate, so stay vigilant and continue seeking the right care for you. That’s what you should do when therapy isn’t helping.
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