If you’ve tried therapy before and didn’t find it helpful, you’re not alone. Taking that first step into therapy takes courage, and when it doesn’t work out as hoped, it can be deeply disappointing and disheartening. You might be wondering if therapy just isn’t for you, or if it’s worth trying again. These feelings are completely valid – and they’re also exactly why I wanted to write this article.
Therapy is not one-size-fits-all and it can take a little time to find a good ‘match’. While a first attempt at therapy may not always provide this match, many people do find success when they try again with a different therapist or an approach that better fits their needs. Research has shown that matching therapeutic approaches to client preferences can significantly improve outcomes (Cooper & Norcross, 2016), and that the quality of the therapeutic relationship is one of the strongest predictors of successful therapy (Flückiger et al., 2018).
Why Your First Attempts At Therapy Might Not Have ‘Worked’
Many people’s first experience with therapy comes through standardised, short-term approaches. These might be through primary care referrals, employee wellbeing packages, or insurance-directed services. While these approaches can work well for some, they often follow prescribed protocols that don’t allow for much flexibility.
First attempts might also fall short due to:
- Mismatched Therapist – The therapeutic relationship is crucial. In fact “the therapy relationship accounts for client improvement (or lack of improvement) as much as, and probably more than, the particular treatment method,” (Norcross & Lambert, 2018). Feeling misheard or misunderstood (which is particularly common across therapeutic treatment that is restricted in time and approach) can impact progress.
- Expectations vs Reality – Therapy isn’t a quick fix, and it requires active participation in order to be successful. Many people enter therapy hoping for immediate solutions or expecting the therapist to provide all the answers, but real therapeutic change typically requires time, engagement, and a willingness to explore potentially challenging feelings or experiences. It’s important to find a therapist who can explain the commitment clearly from the outset, and support you in making informed decisions about your therapeutic choices.
- Timing – Sometimes we’re just not ready for the deep work of therapy. Life circumstances, or other responsibilities might make it difficult to fully engage in the therapeutic process. Being ready for therapy means having both the emotional capacity and practical resources (time, energy, support) to engage in meaningful change. If you weren’t ready for it in the past, perhaps you are now.
- Wrong Approach – Different therapeutic approaches work better for different people and struggles. A structured CBT approach might be perfect for one person but feel too rigid for another, for example. Finding an approach that aligns with both your needs and your personal style of processing and learning is important for therapeutic success. If you’re interested in exploring a wide range of therapy approaches, have a read of my past article ‘Beyond CBT: Exploring Therapy Treatment Options.”
Why It’s Worth Giving Therapy A Second Chance
Studies show encouraging results for those who try therapy with a better match, through establishing a strong therapeutic alliance in the first sessions of psychological treatment, and maintaining that alliance across the therapeutic process (Wampold and Imel, 2015). Research also indicates that clients who work with a specialist therapist see significant improvements within their first few months of treatment and are less likely to leave treatment early (Swift & Greenberg, 2015), whilst those whose preferences are taken into consideration also benefit from improved treatment outcomes (Cooper & Norcross, 2016).
If therapy didn’t work well for you the first time, it’s likely that what you experienced wasn’t a good fit for you. Find the right therapeutic approach and the right professional to guide you through it, and you’re much more likely to be successful the second time round.
I Know What You’re Thinking … Common Concerns About Returning to Therapy
“I’ve already invested time and money”
It’s natural to worry about investing more resources after a disappointing experience. However, working with a specialist who understands your specific needs can actually save time and resources in the long run.
“I don’t want to have to tell my story all over again”
Starting over with a new therapist can feel daunting. However, experienced specialists are skilled at making this transition process easier. They know how to gather relevant information efficiently while being sensitive to your previous experiences.
“How do I know it will be different this time?”
This is where the importance of specialised care comes in. Studies show that therapists who use integrative approaches – combining different therapeutic methods based on individual needs – have significantly better outcomes than those who stick to a single approach.
Where Can I Find Therapy That Works For Me?
At Healthy Mind Psychology, we understand the daunting task of finding the right clinician who truly meets your needs. With many different therapists out there and so many therapy treatment options, it can be exhausting trying to guess what is the best way forward and finding someone who understands you. We are dedicated to ensuring our patients receive the best care possible, which is why we offer a therapist matching service.
Our therapists understand traditional and more modern ideas behind psychology and neuropsychology. We help you fill in the gaps of how your daily life can affect your mental health and use multiple treatment modalities to help you discover how a healthy mind can lead to a healthy body.
We specialise in working with individuals who have high levels of stress, low mood, and anxiety; those who have chronic or severe medical symptoms, and those who have tried therapy before without success. We know the most popular therapies don’t work the same way for every individual, and that’s why our team can help you discover a different approach to therapy — one that works for you — so you can finally begin to feel better.
Ready To Take The Next Step?
Learn more about how Healthy Mind Psychology can help you to find the right approach, and the right clinician, to match your needs as you give therapy a second chance. Reach out to our team for additional support managing everyday stress, or dealing with more complex challenges like mental health conditions, pain, or brain injury. We look forward to supporting you in finding the right path forward on your therapeutic journey.
References
Cooper, M., & Norcross, J. C. (2016). A brief, multidimensional measure of clients’ therapy preferences: The Cooper-Norcross Inventory of Preferences (C-NIP). International Journal of Clinical and Health Psychology, 16(1), 87-98.
Flückiger, C., Del Re, A. C., Wampold, B. E., & Horvath, A. O. (2018). The alliance in adult psychotherapy: A meta-analytic synthesis. Psychotherapy, 55(4), 316-340.
Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III. Psychotherapy, 55(4), 303-315.
Swift, J. K., & Greenberg, R. P. (2015). Premature termination in psychotherapy: Strategies for engaging clients and improving outcomes. American Psychological Association.
Wampold, B. E., & Imel, Z. E. (2015). The great psychotherapy debate: The evidence for what makes psychotherapy work (2nd ed.). Routledge.
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