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This post is about signs therapy is not working.
Therapy can be life-changing, but how do you know when to stop? Many people ask this question, especially when life’s demands feel overwhelming.
You might wonder if you’re ready to go it alone, or if it’s time to keep searching for a better fit.
Signs therapy is not working
1. Signs therapy is not working: Is Therapy Helping You Heal?

One of the most important questions to ask yourself is: Am I getting better?
Therapy should bring progress, even if it’s small. If you notice that your mental health is improving, that’s a good sign. However, if you’ve been in therapy for a while and don’t feel any different, it might be time to ask yourself why.
It’s important to feel comfortable with your therapist. I’ve been there before—trying a type of therapy that just didn’t fit. When it didn’t feel right, I knew it wasn’t going to help me in the long run. I decided to find something that felt more supportive. Don’t be afraid to switch gears if you’re not getting what you need.
Healing takes courage, and we all have courage, even if we have to dig a little to find it.
tori amos
2. Do You Feel Overwhelmed by Therapy?

For some of us, life already feels like a juggling act—balancing work, family, and everything else. Therapy is supposed to help lighten that load, not add to it. It should be a safe space where you can be yourself and express yourself freely.
If therapy is starting to feel like just another task on your never-ending to-do list, that’s a red flag.
If you’re feeling judged, sometimes that means you aren’t with the right therapist for you.
verywell mind
3. You’ve Reached Your Goals—Now What?

Sometimes, therapy helps us reach the goals we set at the beginning. You might have started therapy to manage anxiety or to build better coping mechanisms, and now you feel more in control. If you’ve achieved what you set out to do, that could be a sign it’s time to move on.
But does that mean you’ll never need therapy again? Not necessarily! Mental health is a journey. You can always go back if things change, but for now, you’ve built the tools you need to keep going.
The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.
william james
4. Are You Just Going Through the Motions?

Feeling overwhelmed is something I often struggles with. If I engage with a therapist and it feels more like a chore than self-care, I know it’s time to move on.
The good life is a process, not a state of being. It is a direction, not a destination.
carl rogers
If therapy starts to feel repetitive, you might be going through the motions without making real progress. While routines can be comforting, they can also lead to a sense of complacency.
If every session feels like a check-in with no real breakthroughs, it might be time to consider whether you still need regular appointments with your therapist or if you’re ready to try a new one.
5. Is It Possible for Me to Be Happy Again?
The ultimate question many of us ask is, Is it possible for me to be happy again? Yes, it is. And therapy can help you find that path. Once you have learnt strategies and feel empowered, you can start to practice these and test them out on your own.
Happiness and healing are possible, but if therapy has given you the tools to continue on your own, it might be time to trust yourself.
Most adults will experience multiple severe traumas and losses throughout their lives. Loss of joy in these contexts is a natural part of the human experience.
harvard medical
6. Listen to Your Gut
Lastly, trust your instincts. You know yourself better than anyone else. If you’re feeling uncomfortable, stuck, or ready for a break, listen to that feeling. Just like I did when I realised a particular therapy wasn’t right for me, trust that inner voice. You’re the expert on your healing journey.
Once I trusted my gut and moved on, I found a new therapist that was so much more aligned to my goals and dreams that I had for myself.
Final Thoughts:
- If you’re feeling overwhelmed or therapy feels like another burden, reassess.
- Therapy should bring progress—if not, it’s ok to make a change.
- Achieving your therapy goals might mean you’re ready to step back.
- Listen to your gut, and don’t be afraid to find a better fit if necessary.
Remember, it’s ok to take breaks or switch therapists until you find what works for you.
Healing isn’t linear, and neither is your mental health journey. You’ve got this!
This post was about signs therapy is not working.