How to Break Through Plateaus in Therapy

14 November 2025

Let’s be real for a second. Therapy isn't always this magical, upward journey where every session feels like a breakthrough. Sometimes, it feels like you're just... stuck. Like you're talking in circles. No epiphanies. No light-bulb moments. Just you, your therapist, and this gnawing feeling of "Why am I even doing this?"

If you've found yourself hitting a wall in therapy, you're not alone. In fact, these "therapy plateaus" are more common than people think. And the good news? They're not permanent.

In this post, we’re going to crack that code together. I’ll walk you through why plateaus happen, how to spot them, and most importantly—how to break through them. Ready to ditch the stuckness and get back to real growth? Let’s dive in.

What Is a Therapy Plateau?

Before we figure out how to bust through one, let’s get clear on what it actually is.

A therapy plateau is when progress in therapy slows down or seems to stop altogether. You might still be attending sessions regularly, talking about what's going on, but emotionally or mentally? It’s like you’re walking on a treadmill—moving, but going nowhere.

This stall can happen at any stage in therapy. It might creep in after a few months, or even years in. And while it can feel frustrating (and maybe even make you question the whole process), it’s actually a natural part of healing.

Why Therapy Plateaus Happen

Let me guess. You're wondering, “Okay, but why is this happening to me?”

Plateaus in therapy can come from a bunch of different places. Here are a few of the most common culprits:

1. You're Hitting Deeper Emotional Layers

Therapy often starts with the “surface-level” stuff—what’s bothering you day-to-day. But over time, it starts to dig deeper, into past traumas, ingrained thought patterns, or emotional wounds you’ve buried. When you hit these heavier layers, your mind might pump the brakes.

This is your brain’s way of saying: “Uh, this is scary. Do we really want to go there?”

Resistance isn't always obvious. It can look like changing the topic, zoning out during sessions, or suddenly forgetting your goals.

2. You’re Too Comfortable

Being comfortable with your therapist is a good thing, right? Well... yes and no.

Familiarity can sometimes lead to complacency. You might start treating sessions like a casual catch-up rather than a space for uncomfortable growth. If you're just "talking" but not being challenged or emotionally stretched, progress can stall.

Think of it like exercising. If you keep lifting the same weight every time, eventually your muscles stop growing. You need to add resistance to see change.

3. You're Avoiding the Hard Stuff

Let’s be honest—some topics are just hard to face. Maybe it's childhood trauma, a toxic relationship, or deep-rooted self-esteem issues. You might be skimming the surface without diving in because it feels too painful.

But here’s the thing: growth often lives on the other side of discomfort.

4. Your Goals Aren’t Clear Anymore

At the start of therapy, you probably had a vague idea of what you wanted—less anxiety, more confidence, better relationships. But as time goes on, that clarity can fade.

Without a clear destination, even the best therapist can’t steer the ship effectively. You and your therapist might both be cruising without a compass.

Signs You're Stuck in a Therapy Plateau

Still not sure if you're in a plateau? Here are a few telltale signs:

- You feel like you're having the same conversation every week.
- You're not learning anything new about yourself.
- You leave sessions feeling flat or frustrated.
- You’re not applying what you talk about in real life.
- You’re questioning if therapy is “working” for you.

If any of these sound familiar, it might be time to shake things up.

How to Break Through Plateaus in Therapy

Alright, here’s the part you came for—the game plan. These tips aren’t one-size-fits-all, but they’ll help you nudge yourself out of the rut and back onto the path of progress.

1. Talk to Your Therapist About It (Yes, Seriously)

This might feel awkward, but honesty is key here. Therapists are trained for exactly this kind of conversation. Try saying something like:

“Lately, I feel like I’ve been stuck in our sessions. I want to make progress, but I’m not sure we’re getting anywhere.”

You might be surprised by how refreshing and productive the conversation turns out to be. It gives your therapist a chance to switch things up, revisit your goals, or challenge you in new ways.

2. Revisit Your Goals—or Set New Ones

Sometimes, a plateau means your original goals are outdated. Life changes, and so do our needs.

Spend some time reflecting on what you want to get out of therapy now. Do you want to become more self-compassionate? Manage stress better? Work on assertiveness?

Clear goals give your sessions direction and help measure progress beyond just "feeling better."

3. Try a New Approach or Modality

There are tons of different therapeutic approaches out there—Cognitive Behavioral Therapy (CBT), EMDR, Internal Family Systems (IFS), ACT, and more. Maybe it’s time to explore a different method.

Feel like therapy is too talk-heavy? Try incorporating somatic therapy or art therapy. Want more structure? Ask about CBT techniques. A new lens can bring in a fresh perspective.

Sometimes, adding a new angle makes all the difference.

4. Do the Homework (Even When You Don’t Want To)

Yep, therapy isn’t just about what happens in the room. It’s also about what you do in between.

If your therapist gives you exercises, journaling prompts, or challenges—actually follow through. If they haven’t suggested homework in a while, ask for some.

Change doesn’t magically happen in that 50-minute window once a week. It happens in the messy, real-life moments outside of it.

5. Dig Into the Resistance

Here’s some truth: if you feel stuck, there’s probably a part of you that’s holding back.

Ask yourself:
- What topics am I avoiding on purpose?
- Are there emotions I’m scared to feel?
- Do I trust my therapist enough to be vulnerable?

Facing these inner blocks can help you understand what’s keeping you stuck—and give you the power to move past them.

6. Shake Up the Routine

Sometimes therapy becomes... well, too routine. Same couch. Same questions. Same updates. Try switching things up:
- Bring in a journal entry or letter.
- Ask your therapist to structure the session differently.
- Use metaphors or imagery to express how you feel.
- Role-play a difficult conversation.

Even a small change in how you interact in session can reignite progress.

7. Take a Short Break (With Intention)

This one's controversial, but it can work—if done mindfully.

Taking a short therapy break (a week or two) can give you space to reflect and recalibrate. But don’t just ghost your therapist. Have a discussion about it, set an intention for the break, and agree on a time to return.

Sometimes stepping back helps you see the forest through the trees.

When It Might Be Time to Switch Therapists

Let’s face it—not every client-therapist match is meant to last forever. If you’ve tried everything and still feel stuck, it might be time to consider a new therapist.

Here are some signs the fit might no longer be right:
- You don’t feel challenged or held accountable.
- There’s a lack of trust or emotional connection.
- Your therapist dismisses your concerns about being stuck.
- Progress has been stagnant for months.

Switching isn’t a failure—it’s a courageous move toward finding what actually works for you.

Final Thoughts: Being Stuck Isn’t the End

If there’s one message I hope you take from this, it’s this: being stuck doesn’t mean therapy isn’t working. It just means it’s calling for a pivot.

Healing isn’t linear. It’s messy, circular, and full of pauses. Plateaus are part of the process—but they don’t have to last forever.

The fact that you’re reading this, that you’re asking questions and reflecting, already means you’re moving forward.

So the next time you're sitting on that couch (or Zoom call), and you feel that stagnant air creeping in—remember: you get to challenge it. You get to say, “Hey, I want more from this.”

And that? That’s where the real breakthrough begins.