Therapy is often seen as a safe haven — a place to heal, reflect, and grow. But for some, the question arises: Can therapy make you worse? It’s an uncomfortable yet essential question, especially for those entering therapy with high hopes and deep wounds. While therapy has proven benefits, it’s not a one-size-fits-all solution, and in some cases, people report feeling worse before they feel better — or even experiencing setbacks. Whether you’re starting trauma therapy or seeking therapy online, understanding why this happens is key to setting realistic expectations and making empowered choices in your therapeutic journey.
Let’s break this down:
Why You Might Feel Worse Initially
When you enter therapy, especially if it’s trauma therapy, psychodynamic work, or even therapy for BPD (borderline personality disorder), you’re often asked to revisit painful memories, face uncomfortable truths, or confront patterns you’ve avoided for years. This can stir up anxiety, sadness, anger, or confusion. This emotional turbulence can feel like regression, but it’s often part of the unpacking and healing process.
Much like physical rehab, psychological recovery involves discomfort as old wounds are touched. This can feel distressing, but it can also be temporary — and ultimately necessary.
For example, certain therapeutic tools—such as mindfulness or guided imagery—can be deeply supportive for many people, but for someone with a trauma history, turning inward can sometimes bring up distressing or overwhelming sensations. A trauma-informed approach recognises this risk and introduces such practices gradually, with grounding strategies and the option to pause or stop at any time.
As outlined in the UK’s NICE Guidelines for PTSD and trauma-focused therapies, pacing and safety are essential. Working with a therapist trained in trauma-informed practice helps ensure that the process supports recovery rather than causing destabilisation.
Misaligned Therapy Can Be Harmful
While temporary discomfort is expected, consistent emotional deterioration is not. Some signs that therapy might be doing more harm than good include:
- Feeling invalidated or judged by your therapist
- Therapy sessions increasing your sense of shame or hopelessness
- No clear structure, goals, or signs of progress
- Re-traumatization without adequate support
In such cases, the issue may lie in a poor therapeutic alliance or an inappropriate therapeutic method for your unique needs.
Can Therapy Make You Worse? Unpacking the Myths and Realities
There’s a lot of misinformation around the therapy process. Let’s separate fact from fiction.
Myth 1: If Therapy Hurts, It’s Bad
Truth: Emotional discomfort isn’t always a red flag. In many cases, emotional upheaval means you’re touching on something significant. Growth often involves temporary instability, just like a muscle feels sore after exercise.
Myth 2: All Therapists Are the Same
Truth: Therapists have different specializations, styles, and approaches. One size doesn’t fit all. A therapist who works wonders for one person may not be right for another. Therapeutic mismatch can lead to stagnation or distress, but it’s not reflective of therapy as a whole.
Myth 3: You Should Feel Better Immediately
Truth: Expecting instant results sets unrealistic expectations. Therapy is a process, and sometimes things feel murky before they become clear. Slower, lasting change often involves deep inner work.
When Therapy Feels Harmful: Red Flags to Watch For
Not all therapy is created equal. In some cases, therapy may become ineffective or even detrimental. Here are some signs to take seriously:
1. You Feel Worse After Every Session
A few challenging sessions are normal, but if every session leaves you feeling disoriented, anxious, or hopeless — and this persists — something isn’t right.
2. Your Therapist Doesn’t Listen or Validate Your Experience
Therapy should feel like a safe space. If you feel judged, silenced, or invalidated, your emotional safety is compromised.
3. There’s No Progress or Clear Direction
Effective therapy involves goal-setting, reflection, and feedback. If your sessions feel directionless or you don’t see gradual shifts, it might be time to reassess.
4. Boundary Violations
If your therapist crosses ethical lines, shares too much personal information, or breaches confidentiality, this is a serious issue. These behaviors damage trust and may even retraumatize clients.
5. You Feel Pressured or Manipulated
You should never feel emotionally blackmailed, guilt-tripped, or shamed into continuing therapy. A skilled therapist respects your autonomy.
How to Navigate Therapy Safely and Effectively
Therapy should be empowering — not disorienting. Here’s how to protect your wellbeing and get the most out of the process:
1. Choose the Right Therapist
Do your research. Look for someone with relevant qualifications and experience, especially in areas like therapy for ADHD, trauma therapy, or therapy for BPD. If you’re searching for therapy in London or across the UK, many options — such as inMind Psychological Services Ltd. — also offer therapy online, making support more accessible than ever.
2. Set Expectations Early
Be clear about your goals. Share your past therapy experiences, what worked, and what didn’t. A good therapist will welcome this input.
3. Speak Up When Something Feels Off
Open communication is essential. If a session left you upset, say so. If the style isn’t working, raise it. Most therapists will adapt and explore what’s going on.
4. Track Your Progress
Journaling, mood tracking, or regular reflection can help you identify patterns and changes over time. Even small wins — better sleep, increased self-awareness, improved communication — count.
5. Know It’s OK to Switch Therapists
Sometimes the best thing you can do is change therapists. This isn’t a failure — it’s an empowered choice. You deserve care that works for you.
Frequently Asked Questions
1. Can therapy actually make my mental health worse?
In rare cases, yes — especially if therapy is poorly delivered, not trauma-informed, or mismatched to your needs. However, most clients experience long-term benefits when working with a skilled therapist in a safe environment.
2. How long should I give therapy before I see results?
Therapy isn’t instant. You might feel some relief early on, but meaningful change can take weeks or even months. The key is consistency and open communication.
3. Is it normal to cry or feel emotionally drained after a session?
Yes. Therapy often brings difficult emotions to the surface. This is part of healing, but should be balanced with support, pacing, and progress.
4. What should I do if my therapist isn’t helping me?
Trust your instincts. If you’re not seeing progress or feel unsafe, talk to your therapist about your concerns. If that doesn’t help, consider switching to someone who’s a better fit.
5. Are there certain therapy approaches more likely to cause distress?
Trauma-focused or exposure-based therapies may feel intense, especially at first. However, when done safely and with consent, they can lead to powerful healing. Always make sure your therapist is trained in your chosen modality.
Conclusion: Therapy Isn’t Perfect, But It Should Be Safe
So, can therapy make you worse? The answer is: occasionally, yes — but more often than not, therapy leads to insight, growth, and healing. When distress arises, it doesn’t always signal danger — it might mean you’re doing deep work. However, if therapy feels consistently harmful, you have every right to pause, reassess, or change direction.
Therapy is a tool. Like any tool, it depends on how it’s used — and who’s using it. Empower yourself by choosing a qualified therapist, setting boundaries, and advocating for your needs.
If you’re worried about therapy making things worse, we can help you find a safe, supportive approach—contact us to learn more. Our compassionate, experienced clinicians are trained in evidence-based, trauma-informed approaches to support your unique journey.
Reach out today for a confidential consultation — because you deserve therapy that heals, not harms.
Visit inMind Psychological Services Ltd. to take the first step toward support that works for you.