Navigating Therapy Resistance: What to Do When You Don't Feel Progress

When Therapy Feels Stalled

Therapy is a journey, and like any journey, it can sometimes hit a plateau. You may have started with hope, set goals, and even seen small wins early on. But what happens when those wins start to fade or when you stop feeling progress altogether? Therapy resistance is more common than many realize, and it doesn't mean therapy isn't working—it may just mean it's time to adjust your approach.

Understanding Therapy Resistance

Therapy resistance can take different forms. For some, it’s emotional shutdown during sessions. For others, it’s a growing skepticism that the process is even helping. These feelings often arise from deep emotional defenses built over years. Resistance can be a protective mechanism, especially when therapy touches on painful or uncomfortable topics.

Rather than labeling resistance as failure, it’s more helpful to see it as a signal. Something important is happening beneath the surface—your mind is processing change, and change is rarely linear.

Recognizing Common Signs

You may be experiencing resistance if:

• You frequently cancel or reschedule appointments
  
  

• You leave sessions feeling frustrated or emotionally numb
  
  

• You avoid discussing certain topics or repeat the same stories
  
  

• You question your therapist’s approach or expertise
  
  

• You feel no emotional connection or engagement during therapy
  
  

These patterns don’t mean therapy should stop. They’re clues that something deeper might be blocking your progress.

Talk Openly With Your Therapist

The first step is honest communication. If you’re not feeling progress, bring it up in your next session. A skilled therapist will not take this personally—they’ll welcome the feedback and help unpack what might be going on.

Sometimes the issue lies in the structure of sessions. Other times, it may be related to your goals or emotional readiness. Talking through this together can lead to a renewed direction in therapy that better matches where you are mentally and emotionally.

Revisit Your Therapy Goals

Therapy goals should be flexible. The person you were when you started may not be the same person today. What you wanted from therapy six months ago might feel irrelevant now. Take time to reassess:

• Are your goals still clear and realistic?
  
  

• Have your personal circumstances changed?
  
  

• Do you feel emotionally invested in those goals?
  
  

Discussing these with your therapist can help redefine what success looks like at this stage and guide the next steps in your journey.

Consider Therapy Type or Format

Sometimes, resistance stems from a mismatch between your needs and the therapy style being used. There are many approaches to therapy, such as cognitive-behavioral, psychodynamic, solution-focused, or mindfulness-based therapy.

If your current format feels too structured or not structured enough, explore alternatives. Virtual therapy, for example, can offer more flexibility and comfort for those struggling with in-person sessions. A platform like 24/7 DCT can assist in finding a format that works better for you.

Examine External Stressors

Therapy doesn’t happen in a vacuum. External life stressors like work, family issues, or financial pressures can influence your emotional availability and energy for therapy. If you're overwhelmed outside the session, it's harder to engage fully within it.

Ask yourself:

• Are outside responsibilities affecting your ability to reflect or apply what you learn?
  
  

• Are you mentally present during sessions, or just going through the motions?
  
  

Acknowledging these challenges can help you and your therapist find ways to integrate therapy into your life more effectively.

Practice Patience and Self-Compassion

Progress in therapy isn't always visible or fast. Just like physical healing, emotional growth takes time. Feeling stuck doesn’t mean you’re not changing—it often means you’re doing the hard work of internalizing new patterns.

Be kind to yourself during this process. Avoid comparing your progress to others or judging your emotional responses. Therapy works differently for everyone. What matters is your commitment to showing up, being honest, and staying curious about your inner world.

Reflect Outside of Sessions

If therapy feels stagnant, try deepening your engagement outside the session. Journaling, meditation, or reading about mental health topics can offer insights that enrich your conversations with your therapist.

Even small steps like tracking mood shifts or practicing new coping skills daily can create momentum. These practices remind you that growth isn't confined to a therapy hour—it’s a continuous process that unfolds with attention and intention.

Reconnect With Your "Why"

Remind yourself why you started therapy in the first place. Was it to understand your emotions better, improve relationships, or manage anxiety? Reconnecting with your original motivation can reignite your sense of purpose.

Reflecting on past progress—even small milestones—can help reframe your current experience. It’s possible you’ve made more progress than you realize but haven’t paused long enough to acknowledge it.

Use Support Systems

Therapy doesn’t have to be the only space for emotional growth. Support from friends, family, or support groups can reinforce the work you're doing. Sharing your thoughts or experiences outside of therapy can offer fresh perspective or validation.

Platforms like 24/7 DCT not only provide therapy but also encourage building a network of support that extends beyond the therapist's office. This kind of comprehensive care can make all the difference when you're feeling stuck.

Know When It’s Time to Switch Therapists

If you've tried open communication, reassessed your goals, and explored different strategies without improvement, it may be time to consider a new therapist. This doesn’t mean you’ve failed—it means you’re honoring your needs.

Therapeutic relationships rely on trust, compatibility, and a shared vision for healing. Sometimes, change is necessary to move forward. The team at 24/7 DCT can assist in connecting you with a provider that better matches your preferences or therapy style.

Trust the Process, Even When It's Hard

Therapy resistance can feel discouraging, but it’s also a sign that important work is happening beneath the surface. Growth often starts when you confront the discomfort and take steps to move through it rather than avoid it.

By staying engaged, honest, and open to change, you give yourself the best chance of breaking through that stuck feeling and rediscovering your path forward.