While therapy or counseling has been widely claimed as a great way to recover from mental health conditions, it’s not uncommon for individuals to feel dissatisfied with the progress, if there’s any at all. If you find yourself questioning the effectiveness of therapy, you’re not alone. There are several factors experts have found that may hinder therapy progress. Here are some points you might want to consider:

Mismatched expectations of how therapy works. Many people that start therapy often have unrealistic about how it works. When someone expects immediate solutions or quick fixes from therapy/counseling, they may be setting themselves up for disappointment. Therapy is a process that involves self-reflection, exploration, and gradual change. Due to the way therapy is often depicted as medical care and therapists as doctors, many mistakenly likens mental treatments with medical treatments where most of the work is performed by the clinicians. Unfortunately, realistic expectations can lead to frustration and a sense of failure even when they’re working the way they’re supposed to.

Engage in an open conversation with your therapist about your expectations. Expressing and communicating your frustration about your progress with your care provider can in fact be the solution to your frustration.

Not being prepared for therapy. Adjusting expectations doesn’t only gives you a realistic hope, but it also helps understanding the work one need to put into their recovery journey. Therapy is a collaborative effort between you and your therapist. And the reality is, you will spend most of your journey outside therapy sessions. If you’re not actively engaged in the process or implementing suggested strategies outside of sessions, there won’t be progress. If you feel you haven’t played an active role in therapy, this might be a great time to start. Reflect on session insights, proactively work on what you can do to better your situation, and apply coping strategies in real-life situations.

Lack of professional competence or bad therapist-client fit.

Needless to say, the effectiveness of therapy significantly relies on the clinician’s competence and the quality of the therapeutic alliance between you and them. The reality is, there are mental health professionals that just don’t really cut it just like there are bad doctors out there. If you find your therapist ineffective or experience a lack of connection, it might be time to reevaluate whether their approach aligns with your needs. Misdiagnosis, inappropriate treatment paths, or a poor therapist-client fit can not only hinder progress, but they can do more harm than good. Here are some signs to watch out for:

• Poor Communication Skills: Difficulty in explaining therapeutic concepts or strategies. Inability to provide clear and understandable feedback. 

• Lack of Empathy or dismissive attitude: Lack of effort to understand your feelings and experiences. Difficulty expressing genuine compassion or empathy. Ignoring or dismissing your concerns, feelings, or experiences.

• Inflexibility in Approach: Resistance to adapting therapeutic methods to your needs. Insisting on a one-size-fits-all approach.

• Poor Boundaries: Overstepping professional boundaries, such as oversharing personal details. Lack of clear guidelines on the therapeutic relationship or transparency over the whole process.

• Unreliable and inconsistent as a professional: Frequent cancellations or rescheduling without reasonable explanations. Inconsistent availability or difficulty in scheduling regular sessions.

• Unethical practices: Engaging in unethical practices, such as breaches of confidentiality. Failing to respect your autonomy and choices in therapy.

Sometimes, the lack of effectiveness may be caused by a bad fit between you and them. Whether it’s a mismatch in communication styles, personality, or therapeutic approach, they may simply not be the right person for you. Whether it’s caused by cultural barriers or background differences, feeling unheard or misunderstood, it can impact the overall effectiveness of therapy. They might even be unable to relate to your experiences simply due to cultural or religious differences. These differences may hinder both your therapist and you to build a healthy therapeutic relationship.

Feeling stuck at therapy can be frustrating, and knowing ‘why’ requires a lot of thoughtfulness and reflection. However, remember that you are not alone. If after thoughtful consideration, you conclude that your current therapist may not be the right one for you, consider discussing your concerns openly with them. Don’t be afraid to bring your concerns to them, as they are professionally trained to handle situations where clients may feel stuck. A good therapist/counselor will empathetically listen and work together to find a solution that’s best for you, even if it means referring you to another professional.