Why Feeling Worse Before You Feel Better in Therapy Is Normal

“I started therapy…so why do I feel worse?!”

This is one of the most common questions I get in the early stages of therapy. Some notice feeling emotionally drained, fatigued, and overwhelmed; which absolutely could feel discouraging.

The short answer is: healing is not linear and is often uncomfortable. 

Typically, clients that I have worked with are coming to therapy to address experiences, emotions, and patterns that may have been avoided or compartmentalized for some time. And while avoidance can be a helpful and protective strategy, there are times when it becomes important to slow down and begin processing those experiences and emotions, so that patterns are not repeated.

I often compare this to a physical injury. If you have broken a bone or endured a sprain, you know that even a gentle touch can bring on pain while healing. Emotional healing can be very similar in that way. As the processing of past feelings and experiences begins things can feel raw, vulnerable and even unsafe at times.

Because of this, it is not uncommon to feel “worse” before things begin to shift towards better.

That said, support doesn’t stop when the session ends. Aftercare is an important element in the therapeutic process. This may look like doing something grounding (nature walk, breath work), moving the body in some way, or simply allowing some space for quiet time afterward. If you are unsure of what aftercare would look like for yourself, this is something you can explore collaboratively with your therapist in session.

When Feeling Worse Doesn’t Improve

While some discomfort can be a normal part of therapy, it’s also important to check in with yourself if those feelings persist or intensify over time.

You might want to consider:

• Does this therapist feel like a good fit for me?

• Do you have enough coping tools to manage what comes up between sessions?

• What are expectations for the healing process, and are they realistic? 

If you are considering therapy, it can be helpful to consult a therapist about what the process might look like and what you can expect along the journey. 

And if you’re already in therapy and finding yourself still feeling worse, I encourage you to bring this into the session. Speaking openly about your experience allows for adjustments to your care and to ensure you feel supported.

If you’re curious about what therapy could look like for you, you’re welcome to reach out to connect.

Resilient Roots Psychotherapy