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5 Reasons Why Therapy Might Not Be Working (and What to Do Next)
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Feeling frustrated that your therapy sessions aren't delivering the results you expected? You're not alone. Many people start therapy in a heightened state of distress, expecting immediate transformation, only to hit a wall of slow progress or confusion—often leading to high dropout rates. This is a well-documented challenge; research indicates that the mean rate of patient dropout is substantial, often estimated to be around 20% to nearly 50%, with many clients stopping after just one or two sessions (Source: Psychotherapy discontinuation - Wikipedia).
As psychologists at Synapse Mental Wellbeing, we understand these hurdles. When therapy stalls, the issue is rarely with the client; it’s usually rooted in misaligned expectations, methodology, or timing. We believe in a holistic approach, where we work eclectically to tailor intervention plans to your unique needs and ensure your goals are fulfilled.
Here are the top five reasons why you might feel your therapy is not working, and a clear, actionable plan for what to do next.
1. The Initial Sessions Feel Too Slow (Misaligned Pacing)
This feeling of slowness is a major reason for high first-session dropout rates, which contributes significantly to the fact that nearly half of all therapy clients may discontinue treatment early. In many forms of therapy, the first few sessions (often the first four) are dedicated to building rapport, detailed history-taking, setting clinical goals, and understanding the complexity of your needs.
The Problem: The initial focus isn't on problem-solving yet, which can feel unproductive. Clients often leave feeling that they haven't "achieved anything," especially when they attend in a state of high distress.
The Synapse Insight: We recognize the need for immediate client engagement, especially in a fast-paced environment like Bengaluru. While we tailor our pace, we often integrate techniques from modalities like Solution-Focused Brief Therapy (SFBT) early on. This helps pivot the conversation toward your existing strengths and potential solutions, ensuring you see tangible hope and progress from Session 1 without sacrificing the depth needed later.
2. You’ve Mistaken Symptom Management for Healing
A common point of premature termination occurs between the 4th and 6th session. By this stage, clients have usually learned essential immediate symptom management and mitigation skills (e.g., grounding techniques, basic coping).
The Problem: Clients often feel a sense of "false preparedness." They feel better than they did initially and assume the core problem is solved, leading them to stop therapy. However, the underlying, deeper causes of the anxiety or depression have not been addressed, making relapse highly likely.
The Solution: Our holistic approach guides clients through this hurdle. We emphasize that true healing requires commitment to the second, deeper
phase of therapy: moving beyond symptom control to confront the relational patterns, trauma, or cognitive schemas driving the distress. If your therapist isn't guiding you toward this deeper work, communicate this concern and recalibrate your goals.
3. There is Too Much Pressure to "Get Fixed" Quickly
The fast-paced, goal-oriented culture, prevalent in cities like Bengaluru, leads clients to approach therapy as a 3-step coaching program rather than a journey of transformation.
The Problem: People expect immediate, quick results, and this pressure makes the necessary slow process of self-discovery feel like failure. Therapy is not a quick fix; it requires patience, emotional labor, and consistency. When clients push for speedy results that aren't possible, they conclude the process itself is flawed.
A Word on Ethics: While rare, unethical therapists may also rush sessions or terminate quickly in pursuit of new clients. A truly professional therapist will always prioritize your established healing journey over quick turnover.
4. The Modality is Mismatched to Your Needs
Not all therapy methods are created equal, and not every approach suits every problem. This is a common but often overlooked reason for feeling stuck.
The Problem: You might need deep insight into childhood patterns, but your therapist is using pure CBT, which is highly goal-focused and less exploratory. This mismatch is common. For instance, CBT is highly effective for quick symptom management of conditions like anxiety and OCD, but research suggests that therapies focusing on insight, like Psychodynamic approaches, may lead to effects that deepen and continue even after therapy has ended, which is what you need for deeper healing (Source: Psychodynamic therapy vs CBT: Which works better for deep change?).
The Solution: This is precisely why we take an eclectic and tailored approach. If you feel stuck, it's a perfect time to ask your therapist about the modality they are using (e.g., Schema Therapy, REBT, DBT) and discuss whether shifting to a different approach or utilizing an integrative model might better serve your goals.
Learn about different therapies in our guide: Beyond the Label: The Truth About Therapy Modalities.
5. The Therapist-Client Fit Isn't Right
The therapeutic relationship—the alliance—is the single most reliable predictor of successful outcomes, regardless of the therapy type. Extensive meta-analytic research consistently shows the therapeutic alliance accounts for a significant portion of successful outcomes in treatment (Source: The Role of the Therapeutic Alliance in Effective Therapy - Psychology Today). The alliance is built on three elements: agreement on goals, agreement on tasks/methods, and the relational bond of trust.
The Problem: You might feel judged, misunderstood, or simply lack the vital feeling of psychological safety. The therapist could be highly skilled, but if your personalities or communication styles clash, the work won't progress.
The Solution: This is a crucial area where self-advocacy matters. You have the right to a therapist with whom you feel genuinely safe and seen. This doesn't mean finding someone who agrees with everything you say, but finding someone who can hold space for you without judgment.
Action Plan: What to Do Next (TLDR: Take Charge)
If you feel therapy isn't working, don't walk away entirely. Take these three steps to recalibrate your healing journey.
Step 1: Communicate & Assess
Be Direct: Honestly tell your current therapist, "I feel stuck," or "I'm not sure we are making progress."
Assess the Alliance: Are you holding back, or are you consistently minimizing your struggles? It's important to know that clients often conceal or withhold important information out of fear or embarrassment, a common but crucial obstacle that limits what the therapist can address (Source: Why Therapy Doesn't Always Work (and What You Can Do About It) - Openforwards CBT & Counselling). Being 'stuck' can be a signal that you need to share a difficult truth to allow the work to move forward.
Step 2: Define & Realign
Clarify Goals: If you realize you only learned symptom control, commit to addressing the underlying causes.
Review Modality: Ask your therapist if their approach is the best fit for your specific goals (e.g., behavior change vs. deep self-exploration). Demand that the intervention plan is tailored to your unique needs.
Step 3: Seek a New Fit
Research Alternatives: Look for therapists specializing in different modalities (e.g., look for CBT in Bengaluru if your previous therapy was too general).
Prioritize the Alliance: When starting with a new professional, prioritize finding someone who establishes a strong, safe, and immediate therapeutic alliance with you.
Need help finding a new therapist? Read: Finding the Best Therapy Options Near You.
Why Give Therapy Another Shot with Synapse Mental Wellbeing
If you are looking for compassionate, expert therapy in Bengaluru that moves beyond symptom management, our psychologists utilize a holistic, eclectic approach to tailor every intervention plan, ensuring your commitment to therapy leads to lasting, meaningful change.
Ready to find a therapy approach that works?
