When Progress Feels Slow: Why Therapy Might Not Be “Working” (Yet)

Ever felt like therapy should be working… but somehow it’s not? You’re showing up. You’re doing the work. But the progress? It feels stuck.

You signed up for therapy hoping to feel better, less anxious, more in control, maybe even a little more you. But now you’re wondering, “Is this even helping?” If you’ve ever left a session feeling more confused than clear, you’re not alone. Feeling stuck in therapy happens more often than people talk about and it doesn’t always mean something’s wrong with you, your therapist or your healing.

Let’s explore 5 reasons therapy might not feel like it’s working and what you can do to move forward.

Reason 1: You’re Showing Up... But Holding Back
Therapy can only work with what you bring into the room. And sometimes, we hold back from fear, distrust, or not knowing how to share what’s really going on.

Client example: Tiana came to therapy saying all the right things. She was polite, reflective, and always smiled through her updates. But week after week, something felt missing to both her and me. It wasn’t until she admitted, “I don’t know how to stop performing in here,” that the real work began. Naming that fear of being “too much” or “too messy” opened the door to deeper, more honest sessions where she finally felt seen.

What you can do: Share the tea! Tell your therapist you’re having trouble opening up. That honesty is therapeutic work.

Reason 2: You Haven’t Named Clear Goals (Or They’ve Changed)
Therapy feels aimless when you’re not sure what you’re working toward or when the goals you started with don’t match who you are now.

Tip: Revisit your original goals. Do they still resonate? Or is it time to shift focus?

What you can do: Bring this up in session. It’s okay to say: “I think my goals are changing and I want to talk about what matters most right now.”

Reason 3: You’re Doing Deep Work, But It’s Not Always Linear
Progress in therapy isn’t always forward and upward. Sometimes it’s looping back, reprocessing, or sitting in discomfort that doesn’t feel like growth, until it is.

What you can do: Track small shifts: moments you set a boundary, responded differently, or felt something you used to numb out.

Reason 4: The Therapeutic Relationship Isn’t Fully Aligned
Therapist fit matters — especially for Black women, women of color, or anyone who’s felt misunderstood in spaces of care.

Client example: Jasmine spent six months with a well-meaning therapist who just didn’t get it. She often had to explain cultural references, felt hesitant to discuss racial stress, and left sessions more frustrated than affirmed. After switching to a therapist who shared aspects of her background and centered culturally responsive care, Jasmine noticed a shift. She no longer had to translate her pain; she could just feel it, process it, and start to heal.

What you can do: If you’re not feeling safe, seen, or supported, it’s okay to explore your options. A different therapist might offer what this one can’t.

Reason 5: Life Outside of Therapy Feels Too Loud
Sometimes therapy feels stuck because life is loud and the environment is chaotic. Work stress. Family roles. Burnout. Survival mode. When you’re in fight-or-flight, reflection is hard and therapy can feel like another thing on the to-do list.

What you can do: Tell your therapist: “I feel like I don’t even have space to think about this outside of here.” They can help you co-regulate and strategize around the overwhelm.

Therapy Is a Relationship, Not a Quick Fix
You’re not broken. You’re not failing at therapy. You’re navigating something complex and real and you don’t have to do it alone.

Sometimes, naming the feeling of being STUCK is what gets things moving again.

If therapy hasn’t been feeling helpful, let’s talk about it. At AWA Counseling Services, we offer culturally rooted, affirming care that meets you where you are, whether you’re starting fresh or giving therapy another shot.

Schedule a free 15-minute consult with one of our therapists. Not sure if it’s the right fit? Contact us with your questions. You deserve care that works with you.