Therapy is a powerful tool for healing, growth, and self-discovery. However, many people experience an unexpected phenomenon—they feel worse before they start feeling better. This can be confusing and discouraging, especially for those new to therapy. If you’ve ever wondered why this happens, you’re not alone.
In this blog post, we’ll explore the reasons behind this temporary emotional dip, how therapy works to bring long-term relief, and strategies to cope during the challenging phases. By the end, you’ll have a clearer understanding of why this happens and how to navigate it effectively.
1. The Therapy Process: Why Things Get Harder Before They Improve
Therapy isn’t a quick fix—it’s a journey. Just like physical therapy can cause soreness before strength returns, emotional and psychological healing often involves discomfort before true progress is made. Here’s why:
A. Uncovering Buried Emotions
Many people suppress painful emotions to cope with daily life. Therapy encourages you to confront these feelings, which can initially feel overwhelming. Bringing buried trauma, grief, or anxiety to the surface is necessary for healing, but it can be painful at first.
B. Breaking Old Patterns
Therapy challenges long-standing thought and behavior patterns. If you’ve spent years avoiding conflict, suppressing emotions, or engaging in negative self-talk, changing these habits can feel destabilizing. The discomfort comes from stepping outside your comfort zone.
C. Increased Self-Awareness
As you become more aware of your thoughts, behaviors, and triggers, you may feel worse temporarily. Recognizing harmful patterns can lead to frustration or shame before you develop healthier coping mechanisms.
D. The “Dip” Before Growth
Psychologists often refer to this phase as the “therapeutic dip.” Just like a wound must be cleaned before it heals, emotional wounds must be addressed before true recovery begins.
2. Common Reasons People Feel Worse in Early Therapy Stages
While everyone’s experience is unique, some common reasons explain why therapy can initially feel harder:
A. Facing Avoided Trauma
If you’ve avoided thinking about past trauma, discussing it in therapy can bring up intense emotions. This is normal and part of the healing process.
B. Feeling Vulnerable
Opening up to a therapist requires vulnerability, which can be uncomfortable if you’re used to keeping emotions private.
C. Resistance to Change
Even positive change can be scary. Your mind might resist new ways of thinking, leading to temporary distress.
D. Emotional Exhaustion
Therapy requires mental energy. Processing deep emotions can leave you feeling drained, especially after sessions.
3. How Long Does This Phase Last?
The duration varies depending on:
- The intensity of your issues
- Your support system
- The type of therapy (CBT, psychodynamic, etc.)
- Your willingness to engage in the process
For most people, this phase lasts a few weeks to a few months. If distress persists beyond this, discuss it with your therapist—they can adjust the approach.
4. How to Cope When Therapy Feels Overwhelming
If you’re in the “feeling worse before better” stage, these strategies can help:
A. Communicate with Your Therapist
Let them know how you’re feeling. They can slow the pace or introduce coping techniques.
B. Practice Self-Care
- Get enough rest
- Engage in relaxing activities (yoga, meditation, walks)
- Maintain a healthy routine
C. Lean on Support Systems
Talk to trusted friends or join a support group. You don’t have to go through this alone.
D. Journal Your Progress
Writing down your thoughts can help process emotions and track improvements over time.
E. Be Patient with Yourself
Healing isn’t linear. Ups and downs are normal.
5. When to Be Concerned
While temporary discomfort is normal, seek help if you experience:
- Severe depression or suicidal thoughts
- Increased anxiety that interferes with daily life
- Feeling stuck in distress for months
Your therapist can reassess your treatment plan if needed.
6. The Light at the End of the Tunnel
Despite the initial struggle, most people find therapy incredibly rewarding. Benefits often include:
- Better emotional regulation
- Healthier relationships
- Increased self-esteem
- Greater life satisfaction
Remember, the discomfort is a sign that you’re doing the hard work needed for lasting change.
Final Thoughts
Feeling worse before getting better in therapy is a common, temporary phase. It happens because therapy brings buried emotions to the surface, challenges old habits, and requires vulnerability. While it can be tough, this process is necessary for deep, lasting healing.
If you’re going through this, be kind to yourself. Trust the process, communicate with your therapist, and know that relief and growth are on the other side.
For more mental health insights and support, stay connected with Gjds. You’re not alone on this journey.