Therapy can feel harder before it feels better, and that’s normal. Here’s why it happens and how to navigate it:

  • Why it feels worse: Therapy brings up buried emotions, challenges old habits, and creates new self-awareness, which can feel overwhelming at first.
  • What’s normal: Temporary discomfort, increased emotions, or anxiety after sessions often mean progress.
  • When to seek help: If you experience suicidal thoughts, severe panic attacks, or find daily tasks impossible, reach out to a healthcare provider or crisis hotline immediately.
  • How to cope: Talk openly with your therapist, practice self-care (like journaling, grounding techniques, or light exercise), and lean on trusted friends or support groups.
  • What to expect: Progress takes time – most people notice changes after 6–12 sessions. Stick with it; therapy builds emotional resilience and healthier habits.

Therapy is a journey, not a quick fix. These challenges are steps toward healing and a more fulfilling life.

Why Therapy Can Make Us Feel Worse…

Why Feeling Worse Before Feeling Better Is Normal

Starting therapy can sometimes feel like opening a floodgate. It’s not unusual to feel worse before you start feeling better, but this doesn’t mean something is wrong. In fact, this discomfort is often a sign that you’re making progress. Therapy involves delving into tough emotions and long-buried memories, which can be unsettling. Here’s why this is a natural and necessary part of the healing process.

Working Through Buried Emotions

Therapy often brings suppressed emotions to the surface. These are feelings you may have pushed aside for years, but once you begin to address them, they can emerge all at once. This process, while emotionally draining, is key to moving forward. As Kala Balasubramanian, a Counseling Psychologist and Psychotherapist, puts it:

"Sometimes you may have repressed painful / traumatic experiences and corresponding emotions deep in your mind which may surface now and then, impacting you in an adverse manner".

Though it may feel overwhelming, confronting these emotions is a crucial step toward healing.

Gaining New Self-Awareness

Therapy also helps you see yourself in a new light. Often, this involves uncovering patterns of behavior or thought that may have been holding you back. This newfound self-awareness can be unsettling at first. Andrea Brognano, LMHC, LPC, NCC, explains:

"It is normal to feel worse after therapy when you are challenging some beliefs you held and are changing these thoughts. Feeling worse after therapy does not mean that there is anything you have done wrong".

While these realizations can be uncomfortable, they are necessary for creating meaningful, lasting change.

Breaking Free from Old Habits

Letting go of familiar, even harmful, habits or beliefs can be one of the hardest parts of therapy. For example, if you’ve always strived for perfection, challenging that mindset might bring up feelings of anxiety or frustration. This resistance is a natural part of the process. As OLIP THERAPY explains:

"While feeling worse during counselling might seem counterintuitive, it can be a sign of progress. It signifies the courage to confront challenging emotions and address unresolved issues that are integral to your healing and growth".

The key is to remember that this discomfort is temporary. It’s part of the journey toward better mental health and a more fulfilling life.

Normal Discomfort vs. Warning Signs

Understanding the difference between normal therapy discomfort and warning signs is crucial for ensuring your safety and progress during the healing process. Here’s how to recognize what’s typical and when to take immediate action.

What Normal Therapy Discomfort Looks Like

Therapy can sometimes feel uncomfortable, but that doesn’t necessarily mean something is wrong. It’s common to feel more emotional than usual or to notice temporary increases in anxiety as you explore difficult topics or face hard truths about yourself and your relationships. As Psychology Today Staff explains:

"Even the best therapists aren’t perfect, and effective therapy won’t always be easy or pleasant".

This type of discomfort is manageable and doesn’t prevent you from handling everyday responsibilities. You might just need to lean on some extra self-care to balance things out.

When You Need Immediate Help

Certain signs go beyond normal discomfort and require urgent attention. If you experience suicidal thoughts or thoughts of self-harm, it’s critical to seek help immediately. Severe panic attacks – especially those causing breathlessness, chest pain, or fainting – are another red flag that calls for emergency care.

Additionally, if your symptoms worsen steadily without any relief, or if basic tasks like getting out of bed, maintaining hygiene, or working become impossible for several days, it’s time to contact your healthcare provider. For immediate danger, call 911 or reach out to the 988 Suicide & Crisis Lifeline by calling or texting 988, available 24/7.

Recognizing these signs and acting promptly can make all the difference in staying safe and supported on your journey.

How to Handle Difficult Feelings During Therapy

Therapy can sometimes stir up challenging emotions, but having practical strategies to manage these feelings can help you stay on track with your healing process. While discomfort often signals growth, it’s essential to have tools in place to navigate these moments. Developing a set of strategies for both during and between therapy sessions can make the process more manageable and meaningful.

Talking to Your Therapist About Discomfort

One of the most effective ways to address difficult emotions is by being open with your therapist. It’s natural to feel hesitant about sharing everything, especially when therapy feels overwhelming. However, honesty is a cornerstone of effective treatment.

Preparing for sessions can help. Spend a little time reflecting on your emotions and jot down key thoughts beforehand. This can make it easier to express yourself during your appointment. As Talkspace therapist Famous Erwin explains:

"Having a therapy session virtually or in a traditional setting can be nerve-wracking and anxiety-provoking. Managing these emotions can ensure individuals have a positive experience with their therapist. Keeping a journal before therapy sessions allows individuals to exert more control as they organize their thoughts, emotions, and experiences, thereby enabling them to articulate their concerns clearly during the session."

Don’t hold back from asking questions if something your therapist says feels unclear. If a specific method or approach doesn’t sit well with you, let them know. Marriage and family therapist Sol Rapoport emphasizes:

"Therapy sessions really are meant to be as tailored as possible to what you need at any given moment."

If you’re struggling to find the right words, it’s okay to say, “I’m not sure how to talk about this” or “I feel stuck and don’t know where to start.” Being upfront about your needs and expectations helps create a more productive and supportive therapy experience.

While communication is crucial during sessions, self-care plays an equally important role in managing emotions between them.

Taking Care of Yourself Between Sessions

Taking care of yourself outside of therapy is essential for navigating the emotional ups and downs that can come with the process. Simple, consistent practices can help stabilize your mind and body during these times.

Grounding techniques, like the 5-4-3-2-1 method, can help you stay present when emotions feel overwhelming. This exercise involves naming five things you see, four you feel, three you hear, two you smell, and one you taste. It’s a quick way to reconnect with the present moment.

Physical activity is another great tool. Whether it’s yoga, stretching, or a walk in the park, light exercise can ease tension and support emotional balance. Pay attention to what your body needs and choose movement that feels right for you.

Journaling is another powerful way to process emotions and gain insight into your thoughts. Writing things down can provide clarity and help you work through challenging feelings.

Don’t underestimate the importance of rest. A consistent sleep routine can do wonders for your emotional well-being. Create a calming bedtime ritual – like reading or meditating – and cut back on screen time before bed to give your mind the chance to unwind.

Lastly, practice self-compassion. Small acts, like placing a hand over your heart or writing kind notes to yourself, can remind you that healing is a journey, not a race. It’s okay to take things one step at a time.

Getting Support from Others

You don’t have to face therapy’s challenges on your own. Reaching out to trusted friends, family, or support groups can make a big difference when emotions feel overwhelming.

Let someone close to you know that you’re having a tough time. You don’t have to share every detail about your therapy – sometimes, just having someone listen can be incredibly comforting.

Before reaching out, take a moment to think about what kind of support you need. Are you looking for someone to simply listen, or do you need help with practical tasks? Being clear about your needs can help others offer the right kind of support.

If it feels helpful, consider joining a support group. Connecting with others who are experiencing similar challenges can provide a sense of understanding and solidarity. Also, check if your workplace offers mental health resources, like an Employee Assistance Program (EAP), which might include counseling or other support services.

Choosing a good time and place to have these conversations, and being direct about your needs, can make the support you receive more effective. Leaning on others complements the work you’re doing in therapy and is an important part of your overall healing process.

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What to Expect: How Therapy Progress Usually Works

Therapy isn’t a straight path – it often comes with twists and turns. Understanding what to anticipate can help you stay motivated, even when progress feels slow. Let’s walk through the typical stages of therapy and what you might experience along the way.

First 3 Weeks: The Toughest Stretch

The first few weeks of therapy can be the most challenging. Often referred to as the "therapy adjustment period" or even a "therapy hangover", this phase can stir up intense emotions as you start addressing long-standing issues.

In these early sessions, you might feel a mix of relief and anxiety. Confronting feelings you’ve avoided for years can be emotionally draining, and it’s not uncommon to feel sadder before things start to improve. This discomfort is a natural part of breaking old patterns and beginning the healing process.

To stay grounded, remind yourself why you started therapy. Writing down your reasons and referring back to them during tough moments can help you push through.

Weeks 4-6: Small Steps Forward

By weeks 4–6, you may begin to notice subtle but meaningful changes. These shifts could include recognizing unhelpful thought patterns or gaining new perspectives on past events. These small signs of progress are important milestones.

During this stage, you might start using coping techniques like mindfulness or grounding exercises more naturally. Emotional triggers may feel less overwhelming, and your relationships could show slight improvements as you set boundaries or communicate differently. Keep in mind, though, that not everyone in your life may immediately embrace the changes you’re making.

"Progress in therapy isn’t always a straight line, and sometimes it’s in those moments of feeling stuck that we uncover the most valuable insights." – Leslie Wilborne, LPC

Journaling can be a helpful tool during this time. Writing down even the smallest changes can reinforce your sense of progress and build momentum for deeper growth.

Long-Term Results

Therapy’s long-term benefits are well-documented: around 75% of people see improvement, with half recovering after 15–20 sessions. Over time, therapy helps you work through deep-seated issues and replace harmful habits with healthier ones.

"Better coping leads to better responses, and better responses lead to better experiences, which create more opportunity and prosperity in all aspects of our lives." – Rob Winkler, Psychologist

As therapy continues, you may notice positive changes in many areas of your life. Relationships often become more balanced as you improve communication and set healthier boundaries. You might also develop greater self-awareness and compassion. Many people find that these emotional shifts enhance productivity at work and in personal projects. Additionally, chronic stress may ease as you practice calming techniques and problem-solving strategies. Over time, these changes become second nature, transforming how you approach challenges in everyday life.

How Televero Health Makes Therapy Easier

Televero Health

Televero Health simplifies the often overwhelming process of starting therapy. By offering a virtual platform, it removes common obstacles that can make therapy feel daunting – especially during those tough early weeks when progress might feel slow. This easy access helps set the stage for success right from the beginning.

Why Virtual Therapy Works

Virtual therapy comes with several standout benefits, but the biggest one is convenience. You can attend sessions from the comfort of your home, skipping the hassle of commuting. This is particularly helpful on days when you’re emotionally drained and just don’t have the energy to deal with traffic or public spaces.

"Clients like it remotely because they don’t have to deal with driving afterwards or feeling like they have to be seen by other people walking through a waiting room." – Therapist 14

Privacy is another big plus. Virtual sessions eliminate concerns about being seen at a therapist’s office or in a waiting room, which can ease social anxieties tied to shared spaces.

Accessibility is also improved. Studies show that virtual therapy often leads to higher attendance rates compared to in-person care. On days when you’re struggling emotionally, the ease of logging in for a session can make the difference between showing up or skipping out.

Televero Health ensures your privacy and security with HIPAA-compliant technology. Here’s how the platform keeps your information safe:

Security Feature Purpose Benefit
End-to-End Encryption Protects session content Keeps your conversations private
Multi-Factor Authentication Verifies user identity Prevents unauthorized access
Secure Document Sharing Protects medical records Ensures confidentiality

The platform also offers flexible scheduling, including same-day appointments, making it easier to get support when you need it most. These features create a reliable foundation for a positive therapy experience.

Getting the Most from Televero Health

To make the most of your virtual therapy, a little preparation can go a long way. Start by setting up a dedicated therapy space at home. This doesn’t have to be a separate room – just a quiet, private corner where you can focus. A consistent environment helps your mind transition into “therapy mode.”

Make sure your internet connection is stable, and test your webcam and microphone before your session. This ensures smooth communication with your therapist.

Televero Health’s patient portal is another useful tool. It simplifies scheduling, document sharing, insurance verification, and communication with your therapist. Use it to share updates or ask questions between sessions, keeping the lines of communication open.

If you encounter challenges with virtual therapy, talk to your therapist about them. They can adjust their approach to better suit your needs in the online format.

Televero Health serves patients of all ages, offering care tailored to individuals, families, children, teens, seniors, and even those in crisis. This flexibility means your therapy can adapt as your needs change.

With mental health care now making up 57.9% of telehealth use post-pandemic, virtual therapy has become a trusted, effective option for many. Televero Health’s secure and accessible platform allows you to focus on healing without the added stress of logistics.

Conclusion: Staying Committed to Your Mental Health

If therapy feels harder before it feels better, it’s not a sign of failure – it’s often a sign that you’re actively engaging in the process of healing. Therapy requires digging deep, uncovering truths, and putting in the effort to grow, which can be uncomfortable at first.

That discomfort, however, has a purpose. Licensed marriage and family therapist Cole Rennix explains, "Ideally, therapy will help you to expand your range of feelings and emotions". While this expansion might feel overwhelming, it lays the groundwork for greater emotional strength in the long run.

It’s worth noting that progress in therapy doesn’t happen overnight. Research suggests that many people don’t notice significant changes until they’ve attended 6–12 sessions. This isn’t a setback – it’s simply how the process works. Your brain needs time to absorb new insights and replace old habits with healthier ones. Sticking with therapy helps build a strong relationship with your therapist, rooted in trust and collaboration, which is essential for meaningful progress.

Psychologist Rob Winkler highlights the ripple effect of growth through therapy: "Better coping leads to better responses and better responses lead to better experiences, which create more opportunity and prosperity in all aspects of our lives". The skills you develop – like emotional resilience and self-regulation – become tools you’ll carry with you for life.

Licensed professional counselor Kate Rosenblatt also emphasizes the power of perseverance: "One benefit of psychotherapy that I see most is that when people learn more about themselves, they begin to create a life that feels more authentic to them. Therapy can help with this by uncovering subconscious limiting beliefs we have, exploring them, integrating them, and then taking action to break old patterns in our lives that no longer serve us".

To stay on track during challenging moments, set small, achievable goals and celebrate even the smallest victories. Show yourself kindness and patience – setbacks are part of the journey, not the end of it.

Your mental health touches every part of your life. Over time, the effort you put into therapy can lead to stronger relationships, better stress management, and a deeper connection with yourself.

The temporary discomfort you may feel is a sign of growth. Lean on your support network and trust that each difficult session is a step closer to a healthier, more fulfilling life.

FAQs

How can I tell if feeling uncomfortable in therapy is normal or if I need immediate help?

It’s normal to feel uneasy in therapy, especially when confronting difficult emotions or revisiting past experiences. This kind of discomfort often fades as you make progress. But if you’re experiencing ongoing feelings of hopelessness, extreme anxiety, or thoughts of self-harm, it’s crucial to seek help immediately. Other red flags include significant changes in behavior, isolating yourself from loved ones, or struggling with basic self-care.

If you’re unsure whether what you’re feeling is a natural part of the healing process or something more serious, don’t hesitate to reach out to your therapist or another mental health professional. Your safety and well-being should always come first.

How can I take care of myself when emotions feel overwhelming between therapy sessions?

It’s natural to feel a bit overwhelmed between therapy sessions, but there are some helpful ways to take care of yourself during these moments. Journaling can be a great outlet – writing down your thoughts and feelings can bring clarity and even a sense of relief. Practicing mindfulness, whether through deep breathing exercises or meditation, can help quiet your mind and ease stress. Even something as simple as a short walk or light exercise can lift your mood and loosen up tension.

Don’t forget to reach out to your support system – sharing how you feel with trusted friends or family members can provide comfort and a fresh perspective. Be gentle with yourself and understand that feeling overwhelmed is part of the healing journey. If your emotions become especially intense, grounding techniques can help. Try focusing on your immediate surroundings or naming five things you can see, hear, or touch to bring yourself back to the present moment.

How long does it take to see progress in therapy, and how can I tell if it’s working?

Therapy progress looks different for everyone, largely depending on personal goals and circumstances. However, many individuals begin to notice meaningful shifts after 12 to 20 sessions. For some, positive changes might emerge as early as three sessions, while others may need more time. It’s a deeply personal journey.

How can you tell therapy is making a difference? You might start feeling more in control of your emotions, experience relief from symptoms, or gain a clearer understanding of your thoughts and behaviors. Handling everyday challenges may feel easier, relationships might improve, and your overall outlook could become more positive. You might even find yourself looking forward to your sessions. These are all promising indicators that progress is underway.

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