{"id":10845,"date":"2025-03-06T11:42:31","date_gmt":"2025-03-06T11:42:31","guid":{"rendered":"https:\/\/site.itshrt.com\/worldnews\/digging-out-of-a-therapy-rut\/"},"modified":"2025-03-06T11:42:31","modified_gmt":"2025-03-06T11:42:31","slug":"digging-out-of-a-therapy-rut","status":"publish","type":"post","link":"https:\/\/site.itshrt.com\/worldnews\/digging-out-of-a-therapy-rut\/","title":{"rendered":"Digging Out of a Therapy Rut"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<\/p>\n<div data-testid=\"companionColumn-0\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Therapy has been a part of Katerina Kelly\u2019s weekly routine since elementary school, when a teacher suggested counseling for the 8-year-old.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">At the time, Katerina\u2019s autism was affecting their ability to manage time, make decisions and socialize. And for many years, the therapist seemed helpful. But once college rolled around, things changed.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cI always left counseling feeling either worse than I started \u2014 or numb,\u201d said Mx. Kelly, 29, who lives in Natick, Mass, and uses they\/them pronouns.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">The skills that Mx. Kelly\u2019s therapist had taught them in childhood weren\u2019t translating as well now that they were older. In other words, they had hit a rut \u2014 the therapy, and the therapist, were not producing the desired results.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">A therapy rut can feel disheartening, but it doesn\u2019t have to end your pursuit of better mental health. We asked psychologists how to identify whether you\u2019ve reached a sticking point and what to do about it.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-db070e\">What exactly is a therapy rut?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">If you\u2019ve hit a rut, you may feel as if your therapy sessions have stalled or become unhelpful, said Jameca Woody Cooper, president of the Missouri Psychological Association.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">You may be emotionally disconnected from your therapist or less trusting of their plan. Perhaps you\u2019re uncomfortable and tense during therapy, or you\u2019ve started to dread or miss appointments, Dr. Woody Cooper added.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">A rut can translate into \u201cincreased irritability while you\u2019re in session, or a feeling of being misunderstood,\u201d she said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">There are many reasons a rut can happen, the experts said:<\/p>\n<ul class=\"css-1le37cb ez3869y0\">\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">You\u2019ve made as much progress as you can in therapy at this time.<\/p>\n<\/li>\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">You would benefit from a different therapist or approach.<\/p>\n<\/li>\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">You need a new therapy goal.<\/p>\n<\/li>\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">You don\u2019t need sessions as frequently as you did in the past.<\/p>\n<\/li>\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">Your expectations aren\u2019t aligned with those of your therapist.<\/p>\n<\/li>\n<li class=\"css-1i3ul0c eoqvrfo0\">\n<p class=\"css-1il0jfh evys1bk0\">You\u2019re not ready to explore past trauma or a difficult issue.<\/p>\n<\/li>\n<\/ul>\n<p class=\"css-at9mc1 evys1bk0\">Mx. Kelly had experienced some of these roadblocks in their relationship with their childhood therapist.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-2\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">\u201cWhen I did try to bring up new things I was told we could work on it in the \u2018next session,\u2019 but that never came to be,\u201d they said. \u201cI hit a point where I started feeling so low.\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">So Mx. Kelly began searching for a new therapist \u2014 it took more than six months, but they found someone who took their insurance and was a better fit.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">If you\u2019re <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2024\/01\/25\/well\/mind\/mental-health-exercises-life-goals.html\" title=\"\">feeling stuck<\/a>, your therapist will ideally sense it too, said Regine Galanti, a therapist in Long Island who specializes in treating anxiety with exposure therapy.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cWhen I\u2019m having the same conversations for more than two weeks in a row \u2014 that makes my warning bells start to go off,\u201d she said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">That\u2019s when it\u2019s time to re-evaluate a client\u2019s therapy goals, she added.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-2a2adb78\">What can you do about a rut?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Don\u2019t jump the gun by quitting therapy after one or two unproductive sessions, experts said.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-3\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">\u201cIt\u2019s unfortunately not uncommon to occasionally have a therapy session that feels like a dud,\u201d said Alayna Park, an assistant professor of psychology at the University of Oregon.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">But if after three or four sessions you feel like you haven\u2019t learned any new coping skills or gained a better understanding of your problem, then it\u2019s time to speak up, either during the session or in an email.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Dr. Park suggested a few ways to kick off the discussion: \u201cI feel like my progress has stalled,\u201d or \u201cI would like to transition to learning new or different coping skills,\u201d or simply: \u201cI feel like I\u2019m in a therapy rut.\u201d<\/p>\n<p class=\"css-at9mc1 evys1bk0\">It\u2019s also valuable to ask your therapist how many sessions you might need, what your progress ought to look like and how your therapist is measuring it, said Bethany A. Teachman, a professor of psychology and the director of clinical training at the University of Virginia.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Although it can make some people feel uneasy to voice their concerns, the experts said, <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2025\/02\/20\/well\/mind\/bad-therapists.html\" title=\"\">a good therapist will not get angry or annoyed<\/a>.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-4\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">\u201cGood therapy empowers patients\u201d to do hard things, Dr. Teachman said.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-8b0a601\">How do you know if it\u2019s time to take a break?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">If you\u2019ve talked with your therapist about your concerns and nothing has changed, you may want to consider taking a break.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Stepping away can offer \u201ca sense of agency, and time to evaluate if the current therapeutic relationship is the correct one,\u201d Dr. Woody Cooper said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">During this break, you can take time to think about your feelings and behavior, explore different types of therapy or try out another therapist, she added.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Annie Herzig, an author and illustrator who lives in Fort Collins, Colo., decided to take a step back after a few months of seeing a new therapist, when she hadn\u2019t noticed any improvement in her mood.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Ms. Herzig, 43, finally sent her therapist an email saying she wasn\u2019t getting what she needed from their sessions.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-5\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Taking time away was helpful \u2014 Ms. Herzig found a different therapist who she has now been seeing for four years.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cI feel energized at the end,\u201d Ms. Herzig said of their sessions together. \u201cEven if I cry my eyes out.\u201d<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.nytimes.com\/2025\/03\/06\/well\/mind\/ineffective-therapy-rut.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Therapy has been a part of Katerina Kelly\u2019s weekly routine since elementary school, when a teacher suggested counseling for the<\/p>\n","protected":false},"author":1,"featured_media":10846,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[2302,1539,3672,1621],"class_list":["post-10845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-2","tag-content-type-service","tag-psychology-and-psychologists","tag-src-reader-callout","tag-therapy-and-rehabilitation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Digging Out of a Therapy Rut - World News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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