When you are feeling stuck in therapy it's usually due to wanting to make changes yet struggling to do so.  Feeling stuck in therapy shouldn’t automatically feel like a bad thing.  Some people consider this moment a “tipping point.”  You may be asking what's next and where to go. Here are some ways to get unstuck within the therapy space. 

1. Talk to your counselor or therapist: Both of you should speak about how you are feeling. You will have the chance to practice mindfulness and be present in the here and now. Do you notice any physiological tension? Do you feel the willingness to tell stories? Do you feel a sense of boredom? Take the opportunity to process these feelings, they can sometimes make for the best sessions.

2. Make a change: You may or may not notice that you are feeling stuck due to doing the same things over and over. Some of these things can be small such as sitting in the same place, talking about the same topics, doing the same things, etc. There is a possibility of you feeling a change in momentum if you start doing your everyday things differently.

3. Diving too deep: Some people feel stuck in therapy due to feeling overwhelmed by their feelings week by week and feel as if they need to come up for air. You can use your sessions to talk about many things in your life and it doesn’t always need to be about an intense topic; you can also talk about the things you love or enjoy doing. Talking about lighter topics on occasion can help you connect with yourself and with your therapist.

4. Ask the professional for their opinion: It can be a good idea for both of you to figure out how to move forward. You can learn something new about therapists and the quality of your collaboration when you bring up and discuss the topic of feeling stuck.

5. A change may be necessary: If you notice that you and your therapist come across the same overwhelming feelings for weeks or even months and if the feeling of stuckness is deepening it may be time for a bigger change. Counseling with your therapist may have worked for months or years, but it may be time for a change in the type of professional you work with, or in the type of psychotherapy you are participating in. For example, talk therapy may have worked for a long time and you are now feeling at a standstill and could use more of a skill based approach, whether that be with a new therapist or not.

It is important to talk about what you are experiencing with your therapist, especially if you are thinking about making a decision about your care. Click here for more support around getting unstuck.