"I Tried Therapy and It Didn't Work." What To Do Next

If you tried therapy and felt like it did not work, it can be really discouraging. You may wonder if therapy just is not for you, or if your situation is too complicated to change. But one unhelpful therapy experience does not mean therapy cannot help.

Sometimes the therapist is simply not the right fit. Every therapist has a different personality, style, and approach. Some are more structured, some are more reflective, some give tools and homework, and some focus more on processing. Finding a Therapist you connect with can make all the difference.

It is usually helpful to give therapy about three to four sessions before deciding if it is working. The first session is often about history, goals, and getting comfortable. By a few sessions in, you may have a better sense of whether you feel understood, supported, and like the work has direction.

It also helps to talk with your therapist early if something feels off. You can say, “I think I need more structure,” “Virtual sessions feel hard for me,” or “I’m not sure this approach is helping yet.” A good therapist wants that feedback. Their goal is to help, not to make you feel stuck in a process that is not working. There are a lot of different therapy models and talking with your therapist openly about trying a different one might just be the solution.

If therapy did not work before, do not give up completely. Ask yourself what did not work: the fit, the format, the approach, or the timing? That answer can help you find a better option next time.

There is still hope. Therapy is not one-size-fits-all, and sometimes the next step is not quitting. Sometimes it is finding a therapist you connect with, who is using the therapy techniques that work for you and your emotional health needs.

If you think you might be ready to give therapy another shot, our Therapists offer free 15min introduction meetings so you can see if they might be the right fit for you.

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