When Therapy Isn’t Helping: How to Recognise It & What to Do

Therapy is often a powerful tool for healing and growth. But sometimes, even after several sessions, you might start to wonder: “Why am I not feeling better?” It’s normal to feel unsure about your progress, especially when you’re putting in effort and not seeing the changes you hoped for. Recognising when therapy isn’t working—and knowing what to do next—can help you get back on track.

TL;DR

Therapy can stall if there’s a poor fit, the wrong method, or external life stressors.

• Feeling stuck, frustrated, or disconnected are signs that therapy may not be working.

• Talk openly with your therapist about your concerns before making changes.

• Trying new methods or finding a better match can reignite your progress.

• Meela helps you connect with therapists who align with your unique needs and goals.

Signs That Therapy Isn’t Helping

If therapy feels stagnant or frustrating, you might notice some of these signs:

• You feel stuck, as if you’re having the same conversations every week without any real progress.

• You leave sessions feeling more confused, frustrated, or emotionally drained than relieved.

• You don’t feel comfortable or understood by your therapist.

• Your symptoms—like anxiety, sadness, or anger—aren’t improving, or they’re getting worse.

• You find yourself cancelling sessions or not looking forward to them anymore.

These signs don’t mean therapy has failed; they simply suggest something in the process needs adjusting.

What to Do Next

If you’ve talked things through and still feel therapy isn’t helping, it might be time to explore other options. This could mean switching to a different therapist, trying a new approach, or taking a short break to reflect on what you need. Sometimes, people benefit from combining therapy with other supports like mindfulness, journaling, or community groups.

At Meela, we make this process easier. Our platform helps you connect with licensed therapists who match your goals, communication style, and specific concerns. Whether you need a new start, want to change your approach, or simply need guidance on your next step, Meela offers a space for thoughtful, personalised mental health care.

When It’s Time to Move On

It’s okay to move on from a therapist if things aren’t working. Ending therapy doesn’t mean failure; it means you’re taking charge of your healing. The goal of therapy is progress, not permanence. And sometimes, the most empowering decision is to seek a new path that truly meets your needs.