What's a Therapy Plateau & Why it Happens

Have you ever hit a wall in therapy where suddenly feeling like you're spinning your wheels or not making the progress you feel like you should be making? You're not alone. Some clients experience therapy plateaus where progress feels slow. Instead of frustration, consider this a pivotal opportunity to reach deeper transformation.

Therapy plateau, also known as stagnation or deadlock, is a phase where sessions can feel "same old, same old" with limited feeling of forward momentum.

Key causes include:

• Bringing repetitious content into the session without new insight or a willingness to do the work

• Underlying defense mechanisms that may be preventing deeper work

• Therapeutic alliance issues or misalignment with a therapeutic approach

Evidence-Based Insights

A transtheoretical model published by DU explores identifying stagnation and outlines strategies like supervised reflection, protocol review, and ethical considerations to lift the plateau (digitalcommons.du.edu).

Meanwhile, Talkspace notes that plateauing might signal readiness to either solidify gains or transition to new therapeutic phases or modalities.

Signs You Might Be Feeling Stuck

• You feel bored or uninspired during sessions.

• You repeat stories or emotions without deeper exploration or resolution.

  
  

• You’re emotionally disengaged, perhaps skipping sessions, avoiding homework, or consistently showing up late to sessions.

• It feels like you keep running into the same problems in life.

Why Plateaus Can Be Transformative

Plateaus aren't failures—they mark a turning point. It's an invitation to:

1. Reassess goals - these can absolutely shift during your time working with your therapist!

   
   

2. Re-connect with emotions - EMDR can be helpful for this

   
   

3. Shift therapeutic strategy (this can look like giving kind & respectful feedback to your therapist to discuss what is and is not working and anything you have interest in trying)

   
   

4. Strengthen the client-therapist relationship

   
   

These transitions often lead to breakthroughs. It's also very important to point out that you may have the perception of being stuck, when you're simply having difficulty seeing the evidence of positive changes taking place. Opening the conversation with your therapist may allow them to give you helpful insights and feedback on what progress you indeed have made.

How to Break Through the Stuckness

1. Reflect on Your Goals: Take time to evaluate what you came to therapy for. Are those goals still relevant? Share evolving needs with your therapist.

2. Address the Resistance: Resistance, like avoidance or disengagement, often signals fear of change. Explore what's causing it. Bringing it into the session creates space for integration.

3. Invite Feedback: Studies show therapeutic feedback (like the OQ-45 outcome measure) can highlight stagnation early, improving outcomes when integrated.

4. Try a Modality Shift: Therapy isn’t one-size-fits-all. Switching to EMDR for trauma, taking a short break from trauma work, or adding mindfulness-based therapy could re-energize progress.

5. Deepen the Relationship: Sometimes plateaus stem from relational ruptures. Improving communication with your therapist by sharing your doubts and feelings can renew your connection and deepen trust, potentially helping you feel safe to be even more vulnerable.

6. Normalize It: Realizing this is common can reduce shame. Research indicates 40–60% of clients experience premature termination or slowdowns without exploring the root causes .

Client Story (Anonymized)

"I felt like therapy was always circling the same pain—every session felt familiar, but my heart wasn’t moving. When I talked about it in supervision, my therapist suggested shifting to more experiential work. It felt scary, but within weeks, I had more emotional insight than in a year."

What You Can Do Next

✅ Open up the conversation:“Lately, I’ve felt stuck—can we explore what’s happening?”

✅ Ask about adding tools like journaling, mindfulness, or EMDR.

✅ Request regular check-ins on progress to ensure we’re evolving together.

Call to Action – Let’s Move Forward

If you’ve felt stuck in therapy, you deserve a space that recharges your healing journey—not one that stays stagnant.

Periods of flatness in therapy aren’t signs of failure. They’re crossroads that, when met with curiosity and intention, can open doors to profound emotional growth. Don’t let stagnation define your journey. With collaboration, new strategies, and open dialogue, your next breakthrough is waiting.

📅 Book a free consultation today with one of our many experienced and talented clinical therapists or psychologists by emailing us at support@elevationbehavioraltherapy.com or calling or texting (720) 295-6566 if you have questions or concerns. You may also book at the link here.

Take the first step toward healing today.

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