Why People Stop Therapy Too Soon — And How to Keep Going
- Tricia Mazza, LPC
- Oct 1
- 2 min read
Starting therapy is a courageous step toward better mental health and self-understanding. Yet, many people stop therapy earlier than they—and their therapists—might hope. If you’ve ever wondered why therapy sometimes feels hard or why quitting can seem tempting, you’re not alone. Understanding these reasons can help you stay committed and get the most from your journey.
Common Reasons People Stop Therapy Early
Therapy Feels Uncomfortable or Slow: Psychodynamic therapy and mindfulness practices often involve exploring difficult feelings and unconscious patterns, which can feel uncomfortable or overwhelming at first. Unlike quick-fix approaches, deep therapeutic work takes time. Research shows that meaningful change often happens after consistent sessions over months (Norcross & Wampold, 2011).
Unrealistic Expectations: Sometimes people expect immediate relief or clear answers. Therapy isn’t a magic cure—it’s a process of gradual insight and growth. If you come in expecting instant change, early sessions might feel disappointing.
Financial or Time Constraints: Therapy requires investment—in time, money, and emotional energy. Life’s demands or financial strain can make continuing difficult, especially if results feel uncertain.
Lack of Connection with the Therapist: A strong therapeutic relationship is one of the best predictors of success. If you don’t feel heard or understood, you may question the value of continuing.
How to Keep Going and Make Therapy Work for You
1. Set Realistic Goals Together
Early in therapy, talk openly with your therapist about what you hope to achieve. Setting small, clear goals can provide motivation and a sense of progress.
2. Practice Mindfulness Between Sessions
Mindfulness techniques can help you manage discomfort and stay grounded during challenging emotional work. Simple practices—like focused breathing or mindful walking—can make therapy’s benefits extend beyond the session.
3. Communicate Honestly About the Process
If something feels hard or unclear, share it. Psychodynamic therapy thrives on exploring discomfort and resistance—it’s part of the healing.
4. Remember That Growth Takes Time
Research highlights that lasting change often requires consistent engagement (Wampold, 2015). It’s okay for therapy to feel slow or messy. This is often where the most meaningful progress happens.
5. Explore Remote Therapy Options
If scheduling or commuting feels like a barrier, consider remote therapy. As a Virginia-based therapist offering telehealth, I provide flexible options that fit your lifestyle and location.
Therapy is an investment in your well-being, and sticking with it through the ups and downs can unlock deep, lasting change. If you’re feeling stuck or unsure, reaching out to talk about your experience can make all the difference.
If you’re in Virginia and curious about how mindfulness and psychodynamic therapy can support you, feel free to contact me for a free consultation or to learn more about remote sessions.
References:
Norcross, J. C., & Wampold, B. E. (2011). Evidence-based therapy relationships: Research conclusions and clinical practices. Psychotherapy, 48(1), 98–102.
Wampold, B. E. (2015). How important are the common factors in psychotherapy? An update. World Psychiatry, 14(3), 270–277.
