We’re glad you’ve come this far in your therapy journey. As sessions progress, it’s normal to have questions, feel shifts in motivation, or wonder about what’s next. This FAQ is designed to help you reflect, recalibrate, and continue making progress toward your goals.
1. Is it normal to feel like therapy is getting harder now?
Yes. Around this stage, you may be addressing deeper or more complex issues, which can stir up challenging thoughts or feelings. This often signals progress, not regression. Growth sometimes feels uncomfortable before it feels rewarding, and this is often a vital experience to make meaningful change.
2. I feel like I should be “better” by now—am I progressing too slowly?
Therapy is not a race. Everyone’s journey is unique, and meaningful change takes time. Studies indicate that significant improvement often occurs on average within 12 to 20 sessions for mild to moderate concerns. However, for those experiencing more complex or chronic conditions or when there are other complicating factors involved, therapy may extend beyond 20 sessions to support sustained progress and prevention of relapse.
3. How do I know if therapy is working? Or how do I know I’m making progress?
Your therapist will track and speak with you about your progress towards your goals. Therapeutic progress is rarely straight forward and lasting change often takes time. Clients may notice early improvements, followed by plateaus or temporary setbacks, which is a normal trajectory of change. Progress can vary, with some clients seeing rapid improvements, whilst others may see more gradual change throughout longer-term work towards their goals.
Some signs of progress may include:
- Greater self-awareness or insight
- Improved ability to manage emotions
- Shifts in thought patterns or behaviours
- A stronger therapeutic relationship
4. What if I feel like we’ve covered everything already?
This could be a great time to check-in with your therapist regarding reviewing your progress. Aside from achieving your goals, the therapy process also involves important relapse prevention strategies to ensure you maintain the gains you have made. Sometimes it is helpful to explore with your therapist what might still be beneath the surface, set new goals, or dig deeper into recurring themes. Therapy can evolve as you do. Research shows that more sessions lead to better outcomes, and consistent attendance supports meaningful progress.
5. Is it okay to stay in therapy even if things feel better?
Absolutely. Feeling better does not necessarily mean recovery, so clients are advised to not stop attending when they first ‘feel good’. You can do important work with your therapist when attending when you’re feeling good, with lasting change often taking time and requiring reinforcement to ensure that positive habits and insights become integrated into daily life.
Many clients choose to continue therapy for maintenance, personal growth, or to strengthen skills. Therapy isn’t just for “fixing” problems—it’s a powerful tool for thriving.
6. What happens if I want to pause or stop therapy?
You’re always in control of your therapy journey. If you’re thinking of pausing, talk to your therapist first. They can help explore the reasons, ensure closure, and even plan for future check-ins if needed. Clients have the best outcomes if they properly conclude therapy and engage in relapse prevention. Booking a final session with your therapist provides the important opportunity to reflect on progress, generalise learned skills, and establish a relapse prevention plan.
7. How long should I keep going?
There’s no “one-size-fits-all” answer. Factors such as the severity of presenting concerns, number of goals and application of therapeutic work outside of sessions can affect the number of sessions required. Please know that we are always working to help you achieve your goals in the shortest amount of time. Therapy isn’t meant to be forever. Speak to your therapist to guide you on what’s right for your goals.
8. I’m still struggling between sessions—what can I do?
That’s common and can be addressed in therapy. It might help to:
- Keep a journal of thoughts or triggers
- Use techniques or tools discussed in sessions
- Talk openly in your next session about what’s not working. Your therapist may adjust the approach or offer strategies to support you outside the room.
9. Can we revisit or change my therapy goals?
Yes—goals should evolve as you do. Speak with your therapist to reflect on what’s working and where you’d like to go next.
10. What if I’m unsure if this therapist is the right fit?
The therapeutic relationship is key, with research showing that the right fit is an important factor in treatment outcomes. If the relationship with your therapist doesn’t feel quite right, please speak up and let’s address it, we promise we won’t be offended. Your therapist will welcome honest feedback and can help you find a better fit if needed. Feeling safe and supported is essential to your success.
11. How can I maintain my progress when therapy is coming to an end?
Clients have better outcomes and a reduced risk of relapse when they complete treatment rather than stopping after some improvements. Properly concluding therapy by booking a final session provides an opportunity to reflect on progress, generalise learned skills, and establish a relapse prevention to maintain gains and develop tools to take on future challenges.
A Final Word
You’ve already done something brave by beginning therapy. Continuing is a deeper commitment to yourself. If you have any questions, hesitations, or new goals, please bring them up—we’re here to support you every step of the way.