Therapy Isn’t Working — Now What?

You finally take the leap to start therapy. You show up, you talk, you try—but something feels off. Maybe you're not feeling better, not connecting with your therapist, or you're wondering, "Is this even helping?" If that’s where you are, you’re not alone. At Sprout Therapy PDX, we believe that therapy should feel supportive, collaborative, and tailored to you—and if it’s not working, that deserves attention.

It’s Okay to Question the Process Therapy isn’t always an instant fix. It can take time to build trust, explore tough topics, and start feeling change. But if you’ve been consistently showing up and still feel stuck, frustrated, or disconnected, it might be time to reassess.

Reasons Therapy Might Not Be Working

  1. Mismatch with Your Therapist
    A strong therapeutic relationship is key. If you don’t feel safe, seen, or understood by your therapist, it can block progress—even with the best tools in place.

  2. Misaligned Approach
    You may need a different style of therapy (e.g., CBT vs. trauma-informed care vs. somatic work). Not every model works for every person.

  3. Unclear Goals
    Sometimes, therapy lacks direction. Are you and your therapist on the same page about what you’re working toward?

  4. External Stressors
    If life circumstances are overwhelming (housing, finances, caregiving, identity-based harm), therapy may feel less impactful without practical support too.

What You Can Do

  • Talk About It: Bring up your concerns in session. A good therapist will welcome your honesty and explore adjustments.

  • Clarify Goals: Ask to revisit your treatment plan or set short-term goals you can track together.

  • Consider a Referral: It’s okay to switch therapists. You deserve a provider who fits your needs and style. At Sprout Therapy PDX, we support transfers if another clinician may be a better match.

  • Explore Other Modalities: If traditional talk therapy isn’t landing, approaches like EMDR, somatic therapy, or group therapy might offer new avenues for healing.

We’re Here to Support You Sprout Therapy PDX is home to progressive, inclusive, trauma-informed therapists who work with clients to build therapy that fits. Whether you need to revisit your goals, explore a new therapist, or ask questions about your process, we’re here to walk with you—not push you through a one-size-fits-all path.

If therapy isn’t working, that doesn’t mean you’ve failed—or that you’re “too broken.” It just means it’s time to try something different. Your healing is still possible.

Feeling stuck in therapy? We can help. Contact Sprout Therapy PDX to get matched with a therapist who meets you where you are.

Emelie Douglas