Feeling Stuck in Therapy? A Harford County Therapist’s Guide to Getting Unstuck
Feeling Stuck in Therapy Happens More Often Than You Think
Most people hit a point in therapy where things feel flat. You are talking, you are trying, and nothing seems to move. That “stuck” feeling is almost never random. It usually shows up when you are brushing up against something important or something your mind is unsure how to approach yet. It can feel like frustration, numbness, or that quiet thought of “Why am I even doing this?”
I see this regularly with clients, and it often signals that you are closer to a shift than it feels.
What “Stuck” Actually Looks Like
You might notice yourself:
Repeating the same stories or thoughts without new insight
Feeling emotionally flat or checked out during sessions
Questioning whether therapy is helping at all
Getting irritated with the process (or with yourself)
Feeling trapped by old patterns you can’t quite shake
This kind of stalling often means something underneath has not been fully processed yet. Sometimes the work is brushing against a fear, a belief, or a long-term coping pattern that kept you safe at one point. Other times the stuckness shows up because you are tired, overwhelmed, or moving faster than your emotions can keep up with.
Why Feeling Stuck Is So Common
Emotional plateaus happen to everyone. In my experience, they surface for a few predictable reasons. Sometimes the work is becoming more real and the body naturally slows down to protect itself. Sometimes a survival pattern such as shutting down, overthinking, or avoiding surfaces because the next step feels unfamiliar. And sometimes you and your therapist need to revisit expectations or the pace of the work.
Once you put words to what is happening, the pressure drops. That alone can create room for movement again.
What Therapists Do When Momentum Slows
A thoughtful therapist pays attention when sessions feel stuck. This is usually when the real work begins. Common steps include:
Talking openly about the “stuck” feeling and what’s fueling it
Checking in about the therapeutic fit and your goals
Adjusting session structure so things feel more active and directed
Using tools like CBT to interrupt rigid patterns
Bringing in mindfulness when your system feels overloaded
Using behavioral activation to rebuild small, realistic movement
Sometimes the simple act of naming the stuckness changes the tone of the entire session. Other times, introducing a different angle or modality helps create traction again. I often find that slowing the pace, rather than pushing harder, is what unlocks the next step.
What You Can Do When You Feel Yourself Stalling
Tell your therapist. Truly. You will not offend them. Therapists would rather adjust with you than have you quietly push through and feel disconnected.
You might say something like:
“I feel like I’m circling the same topic.”
“I feel disconnected from the work, and I want to understand why.”
“I think something isn’t clicking and I don’t know why.”
Feeling stuck often means your mind is absorbing what you have already uncovered, even if it does not feel productive in the moment. If the feeling continues despite trying new approaches, sometimes working with a different provider gives the work fresh energy. I have seen clients make significant progress simply because they felt better matched with someone new, and there is nothing wrong with that.
How Ideal Progress Can Help
If you are feeling worn down, stagnant, or unsure how to move forward, Ideal Progress offers online therapy for adults across Maryland. Sessions are virtual, so you can stay consistent without adding more pressure to your day. Our work focuses on identifying the patterns that keep you stuck, experimenting with small adjustments that feel doable, and helping you understand the emotions or beliefs driving the stall.
Stuck may be where you are today, but it does not have to be where you stay.
