How to handle the most common roadblocks when feeling stuck in therapy

If therapy feels messy or uncertain, you’re not alone. In fact, some of the hardest but most important parts of therapy happen once you’ve settled in.

Maybe you’ve been working with a therapist for a few months, or even a year or more; you might be wondering: Why do I still feel stuck? Why is this so uncomfortable? Shouldn’t I be further along by now?

Therapy is a process, and growth rarely moves in a straight line. Here are some of the most common bumps in the road and what you can do to keep going.

Challenge 1: Feeling stuck or like you’re not making progress

Therapy progress doesn’t always feel steady. You might move forward one week and feel stuck the next. You may revisit the same topic a few times before something clicks. That’s okay. It is common to circle back to the same thing a few times before it lands in a new way.

What to do

If you’re feeling discouraged, bring it up with your therapist. Talking about slow progress can help you get back on track or shift your focus in a way that feels more helpful.

Ask to revisit your goals together. You might pick one small, clear target for the next week. You can set a simple agenda at the start of each session and end with one takeaway to try between visits. Tracking tiny wins, even one line in a notes app, can make progress easier to see.

Challenge 2: Therapy feels emotionally harder than expected

Therapy can bring up painful feelings. Talking about tough experiences might leave you feeling tired, emotional, or drained. That doesn’t mean therapy is going badly. In fact, discomfort can sometimes be a sign that you’re doing deep and meaningful work. But if therapy starts to feel unsafe or overwhelming in a way that doesn’t get better, that’s different, and it’s important not to ignore those feelings. If you notice thoughts of suicide, self-harm, or feel unable to stay safe, use 988 (call/text/chat) or go to the nearest emergency department.

What to do

Let your therapist know what’s coming up for you. You can slow the pace, take breaks, or pause a topic. Ask your therapist to help you plan what support you’ll use between sessions, like a check-in routine or a short grounding ritual you already know works for you.

Challenge 3: It’s hard to open up or stay honest

Sharing personal details can feel risky, especially if you have been hurt or have learned to keep things to yourself. You might worry about being judged or disappointing your therapist. You may notice yourself changing the subject or saying you are fine when you are not. Trust usually builds as you have a few steady sessions where you feel heard and respected.

What to do

If this is happening, let your therapist know. It’s okay to start with surface details and work your way in. You can bring a short note or say, “This feels awkward to say out loud, but I want to try.” Putting words to the discomfort can make it feel smaller. You can also ask, “What’s the best way to bring up something hard with you?” so you have a shared plan.

Challenge 4: You’re not sure what to talk about anymore

You might also notice your motivation dipping. Therapy can feel less urgent once the initial crisis or goal is behind you. That doesn’t mean it’s not working anymore. It’s common to feel unsure about next steps or wonder if you’ve hit a plateau.

This might happen because:

• You’ve made progress and aren’t sure what comes next
• Your goals have shifted
• You’re feeling emotionally tired

What to do

Try looking back: what has improved, what still gets in the way, and what would make everyday life feel 10% easier? You can also shift into a maintenance plan or meet less often while you explore new goals.

Challenge 5: You’re avoiding conflict or withholding feedback

Maybe your therapist said something that didn’t sit right, or you’re afraid to speak up. It’s normal to feel unsure about giving feedback while you’re still building trust. Therapy should be a space where you can be honest.

What to do

Many therapists are open to feedback and can work with you to repair disconnects. You can try a simple format for letting them know how you feel: one observation, one impact, one request.

For example: “When we moved on from that topic quickly, I felt rushed. Could we slow down there next time?” or “I am not sure how this homework fits my goals. Could we review the plan together?” You can also ask, “What’s the best way to share feedback with you?”

If you raise a concern and nothing changes after a fair try, it’s okay to consider other options that better support your growth. If you feel judged, dismissed, or unsafe, you may want to consider switching providers. If you’re worried about your immediate safety, call or text 988 or go to the nearest emergency department.

Challenge 6: Therapy is affecting your outside relationships

As you grow in therapy, you might start to show up differently in your relationships. That can feel empowering, but also confusing or even uncomfortable at times. When your boundaries shift, some relationships may shift too. This can be a natural part of healing and self-awareness.

What to do

Notice when new boundaries feel good and when they create friction. Map the patterns: who is involved, when it happens, and what tends to trigger it. You can role-play hard conversations, plan simple language for saying “no,” and decide which relationships you want to invest in right now. It is also okay to take space or slow a conversation so you can respond instead of react. Your therapist can help you make sense of these changes and move through them with clarity and intention.

Challenge 7: You’re thinking about quitting therapy

It’s okay to take a break or stop therapy if it no longer feels right. Life changes, and your needs might shift. Ending with intention can help you keep the progress you’ve made.

What to do

If you’re considering a pause, talk with your therapist. Together you can decide what makes sense, whether that means ending for now, switching to less frequent sessions, or setting a short check-in schedule.

You can ask for a closure session to capture your top takeaways, what helps when things get tough, and signs you might want to return. If the approach or fit doesn’t feel right, ask for referrals and a warm handoff to a provider who’s a better match.

If you’re taking psychiatric medication or have recent safety concerns, coordinate a plan with your prescriber and create a safety plan before you pause or switch providers.

When to ask: Is this a normal challenge or a red flag?

Not all hard moments in therapy mean something is wrong. Feeling awkward, stuck, or unsure is normal. But there’s a difference between therapy being challenging and therapy being harmful. If you’re unsure, ask yourself:

• “Do I feel safe and respected in sessions?”
• “Have I shared my concerns, and how did my therapist respond?”

If you consistently feel judged or unsafe, and these feelings persist even after raising concerns, it may signal a misalignment with your therapist or their approach. You can check our guide to therapist red flags for help deciding what to do next.

Frequently asked questions

What is the hardest part of therapy?

Opening up and being vulnerable is often the hardest part. Talking about painful memories, trauma, or emotions can feel scary. But these conversations often lead to long-term growth.

What are some barriers to therapy?

Common barriers include stigma, cost, myths about therapy, fear of judgment, and not knowing how to start. Finding the right therapist can also be a challenge.

What are therapy red flags?

Red flags are signs that something isn’t right with your therapist or your sessions. You might feel unsafe, judged, or not respected. If this happens, it may be time to find someone new. Learn more in our therapist red flags article.

What should I not say to a counselor?

There’s no wrong thing to say in therapy. It’s a safe space for you to speak freely and be honest.

Why would a therapist end treatment with a client?

Sometimes, a therapist may stop seeing a client if it’s not a good fit or if the client needs care beyond their training. This can also happen for ethical or safety reasons.

How do I address issues with my therapist?

Start with honesty. Try saying, “There’s something I’d like to discuss that’s been bothering me in our sessions.” A good therapist will want to understand and work through it with you.

How do I get someone else to go to therapy?

You can’t force someone to go to therapy. But you can show that you care. Use “I” statements, like “I’ve noticed you seem to be having a tough time. I wonder if talking to someone might help.” Remind them that therapy is a normal and helpful resource. In the end, it’s their decision.