When Healing Gets Hard: How to Stick with Therapy

Let’s be real—sometimes therapy is the hardest thing on your calendar. You head in with good intentions, but then you hit a wall. Maybe you find yourself sitting across from your therapist, answering questions you’d rather keep tucked away. Or maybe it just feels slow, and you wonder if you’re getting anywhere at all. Healing sounds nice, but wow, it asks a lot.

If you’ve ever wanted to quit therapy or thought, “Is it supposed to feel like this?” you are so not alone. Let’s talk about what makes therapy feel tough and, more importantly, how to keep going when it gets sticky.

Why Therapy Gets Tougher Before It Gets Better

Therapy isn’t a walk in the park. Sometimes it’s more like trudging up a muddy hill, boots slipping everywhere, rain in your face. Why does it feel worse before it gets better?

You’re unpacking old stuff. It’s raw. Sometimes you’re re-opening little wounds you’d much rather ignore. You might notice:

• Your symptoms seem to get worse before they improve.

• You start feeling things you’d put on a shelf ages ago.

• You question if you’re even “doing it right.”

Relatable? Welcome to the middle of the journey. When things bubble up, you’re not going backward. You’re cleaning out the wound so it can heal.

Common Roadblocks: What Gets in the Way

It’s easy to lose steam or even bail on therapy when you hit a speed bump. Here are a few of the big ones:

1. Progress Feels Slow
You expected some signs of light early on, but the road twists and turns.

2. Emotions Get Overwhelming
Some sessions leave you wrung out, shaky, or even angry. It’s uncomfortable.

3. Doubts Sink In
You ask yourself, “Shouldn’t I be better by now?” or “Is this even working?”

4. Scheduling Gets Tricky
Life gets busy. Sometimes you just want to skip a session… or five.

5. It Just Hurts
Let’s be honest—showing up and talking honestly about pain is hard.

If any of these sound familiar, that’s not a sign you’re failing. It’s a sign you’re in the real part of healing.

Why Sticking With Therapy Matters

Imagine you’re fixing up a house. There’s peeling paint, rotting wood, or even damage you didn’t know was there. If you stop halfway, it doesn’t magically improve. You’re just left with exposed walls and half-finished repairs.

Therapy works the same way. Sticking with it—even when it’s painful—gives you the chance to build something better.

You deserve full healing. Not just a patch-up job for the tough days.

Simple Strategies to Keep Going When You Want to Quit

Here’s the honest truth: wanting to quit therapy is part of the process. Most people feel it at some point. What matters is what you do next.

1. Talk About Wanting to Quit
It may sound backward, but tell your therapist if you want to stop. This is a session all on its own! Therapists are trained for these moments; they’ll help you figure out where the pain’s coming from.

2. Celebrate Any Win—Even Tiny Ones
Did you go to your session? That’s a win. Did you say something you were scared to say? Win. Progress is sometimes so small you almost miss it. Start noticing these micro-wins.

3. Give Yourself Permission to Take Breaks
Therapy isn’t a race. If you need to slow down or revisit something next week, say so. Permission doesn’t mean giving up; it means respecting your pace.

4. Write Down Your Reasons for Starting
Feeling stuck? Pull out that piece of paper you wrote when you first reached out for help. Seeing your “why” in your own handwriting can help anchor your resolve.

5. Use Comfort Rituals After Hard Sessions
Do something soothing on tough days. Drink tea, go for a walk, listen to a favorite playlist—anything that helps you regroup. Self-care isn’t just fluff; it helps you return to therapy strong.

6. Remind Yourself: It’s Normal to Struggle
Every single person who sticks with therapy hits a patch that feels impossible. It’s not a sign you’re broken, or doing it wrong, or that therapy isn’t for you. It’s just the work.

When Is It Okay to Pause or Switch Therapists?

Sometimes the struggle means something isn’t clicking. If you feel truly unsafe, unheard, or the fit just isn’t right—pause. It’s okay to ask for a referral or take a break. Not every therapist will be your person.

But don’t ghost your sessions. Say it out loud: “I think I need to try something different.” That’s not a failure; it’s you taking control of your own care.

The Truth: You’re Stronger Than You Think

It takes guts to stay with therapy when it hurts. Most people want to run from hard feelings, not walk straight into them week after week. If you’re showing up, you’re already doing something brave.

Therapy isn't magic. But it gives you tools, options, and the support you need to keep moving—especially on the days you doubt yourself. Every step forward, even the smallest, means you’re building a future with less weight, less pain, and more choice.

Keep Walking, Even When It Feels Tough

It’s normal for healing to get messy. Sometimes, it feels like banging your head against an immovable wall—or maybe just dragging your feet through the mud. But each session is one more piece of the wall chipped away, one more step toward real change. You’re walking at your own pace, and that counts.

If the urge to quit is loud, talk about it. Celebrate what you can. Take breaks when needed. And remind yourself: The you who keeps going is already healing, whether you feel it or not.

You’ve got this. And you’re not alone.