Revisiting Your Therapy Goals: What’s Working, What’s Shifting?

As summer winds down and a new season approaches, it’s a natural time to reflect. In therapy, that might mean checking in on how far you’ve come—and what might need to shift. Whether you’re months into your therapy journey or just getting started, it’s okay to pause, take stock, and realign. At Sprout Therapy PDX, we believe therapy should evolve with you.

Therapy Isn’t a Straight Line Maybe you started therapy to manage anxiety, heal from trauma, or process identity—but now you’re feeling stuck, drifting, or even unsure what you’re “working on” anymore. That’s not a failure. That’s a sign that it’s time to revisit your goals.

Therapy is a relationship, a process, and a space for your growth. It should shift as your needs shift.

Questions to Reflect On:

  • What originally brought you to therapy?

  • What feels different (or the same) now?

  • Are there things you haven’t felt ready to bring up—but are curious to explore?

  • Is your therapist still a good fit for where you’re at?

If You’re Feeling Disconnected or Stuck That’s a common part of the process. Sometimes it means:

  • You’ve made more progress than you realize

  • You’re circling something deeper

  • Your needs or circumstances have changed

  • It’s time to re-center, reset, or even change directions

How to Reconnect to Your Therapy Work

  • Share what you’re noticing in session—even if it’s "I’m not sure what I’m working on anymore."

  • Set a short-term goal that feels concrete and manageable

  • Ask your therapist to help re-map your focus

  • Give yourself credit for the growth that’s hard to measure

Therapy Is Collaborative You’re allowed to ask for what you need. At Sprout, our clinicians welcome open dialogue about what’s working—and what isn’t. We believe the best therapy happens when you feel empowered to shape the process.

Final Thoughts It’s okay if your therapy goals have changed. You’re allowed to shift, explore new things, and move at a pace that matches your life. Therapy isn’t about chasing the next breakthrough—it’s about being present with what’s real.

Thinking about revisiting your therapy goals? Sprout Therapy PDX offers inclusive, client-centered therapy that evolves with you. Reach out today to get matched—or re-matched—with a therapist who meets you where you are.

Emelie Douglas