Is It Worth Trying Therapy Again?
If you’ve tried therapy before and walked away thinking “It didn’t really work for me”, you’re not alone. Many people stop therapy early, feel unsure whether it’s worth going back, or quietly wonder whether therapy just isn’t for them.
But research tells a more nuanced story; one that can help you decide, with clarity and self-trust, whether trying therapy again might actually make sense.
This article explores why therapy might not work the first time, what the science says about outcomes and dropout, and how to re-enter therapy in a way that feels more supportive, intentional and effective.
When Therapy Didn’t Work the First Time (And Why THat’s Common)
One of the most important and rarely discussed facts about therapy is this:
A large proportion of people end therapy too early.
Research (Swift & Greenberg, 2012) consistently shows that:
Around 60-65% of clients stop therapy before the 10th session
Mandy attend fewer than 6 sessions
Dropout after the first session alone can be surprisingly high
From a clinical perspective, this matters because most evidence-based therapies show that meaningful, sustained improvement typically takes around 11-13 sessions for about 50% of clients (Howard et al., 1986; Lambert, 2013). In other words, many people leave therapy before it has had enough time to work.
That doesn’t mean you “failed” therapy. It often means therapy didn’t get a chance to fully engage.
There are many reasons people stop early:
The therapist didn’t feel like the right fit
Expectations weren’t clear
Life got busy or finances changed
Sessions felt uncomfortable without enough safety
Progress felt slow or confusing
None of these reflect a lack of commitment or emotional strength. They reflect how human change actually works.
What Research Really Says About Therapy Outcomes
Psychotherapy is one of the most researched mental health interventions available, and the evidence is both encouraging and realistic.
Broadly speaking:
Around 50-75% of people experience some benefit from therapy
Around 10-15% see little change
A smaller percentage of(around 5-10%) experience deterioration (often linked to poor fit, lack of feedback, or unresolved alliance issues) (Lambert, 2013; Cuijpers et al., 2014).
Crucially, the research (Horvath et al., 2011) shows that the quality of the therapeutic relationship is one of the strongest predictors of success, often more influential than the specific therapeutic modality.
This helps explain why someone can genuinely say:
“Therapy didn’t work for me, but it did work for my friend.”
Therapy not working for you doesn’t mean it won’t ever work for you. It probably means the therapist wasn’t the right fit for you…
Signs You Might Be Ready to Try Therapy Again
You don’t need to be in crisis to consider returning to therapy. In fact, many people benefit most when they re-enter with more awareness than they had the first time.
You might be ready to try therapy again if:
You’re noticing familiar patterns repeating (in relationships, work, or family)
You feel emotional “stuck” rather than overwhelmed
You’ve grown since your last attempt at therapy and have different questions now
You’re more able to articulate what didn’t work before
You want understanding, not just coping strategies.
Importantly, research (Norcross & Wampold, 2011) suggests that people often benefit more from therapy the second time around, because they’re clearer about their needs, boundaries, and preferences.
What to Do Differently the Second Time Around
One of the most helpful findings from psychotherapy research (Lambert & Shimokawa, 2011) is this:
Therapy works best when it’s collaborative and responsive.
Studies on feedback-informed therapy (Lambert & Shimokawa, 2011) show that when clients regularly share how sessions feel, including what isn’t working, outcomes improve and dropout rates reduce.
This means you’re allowed to:
Say when something doesn’t land
Ask about pace and focus
Revisit goals
Name discomfort or confusion
Therapy isn’t something that’s done to you. It’s something that happens with you.
Going in with permission to speak up can transform the experience.
How to Choose a Therapist Who’s a Better Fit
Research (Horvath et al., 2011) consistently shows that therapeutic alliance (the sense of trust, safety, and collaboration) is one of the strongest predictors of positive change.
When choosing a therapist again, it can help to consider:
Do I feel emotionally safe with this perosn?
Do they seem open, curious, and responsive?
Can I imagine being honest here, even when it’s uncomfortable?
Do they explain how they work in a way that makes sense to me?
It’s also okay to ask practical questions upfront:
How do you work if therapy feels stuck?
How do you handle feedback?
What does progress usually look like?
Fit is not about finding the “best” therapist; it’s about finding the right one for you, at this stage of your life.
How Therapy Changes Depending on Life Stage
Another reason therapy may not have worked before is simple but powerful:
You’re not the same person you were then.
Therapy at 25 looks different to therapy at 35 or 50. Life experience, nervous system maturity, relational awareness and emotional language all evolve over time.
Research (Norcross & Wampold, 2011) shows that therapy becomes more effective when:
Goals are clearer
Insight is deeper
Emotional regulation is more developed
People feel ready rather than pressured
What once felt confusing or irrelevant may now feel grounding, illuminating or relieving.
This isn’t to say that you shouldn’t start therapy until your emotional regulation is more developed etc. Because therapy can help you to develop more emotional regulation, deeper insights, clearer goals, and so on.
The point here is that the therapy at 25 might have been developing these skills whereas the therapy at 35 or 45 might take you deeper.
Re-Entering Therapy Without Pressure or Perfection
Perhaps the most important thing to know is this:
You don’t need to “do therapy perfectly” for it to help.
You’re allowed to:
Start slowly
Be unsure
Take breaks
Re-evaluate
Change therapists if needed
Therapy is not a performance. It’s a process.
At Smart Therapy, we also recognise that environment matters. Consistency, comfort, and a sense of safety in the physical space can support emotional openness in subtle but meaningful ways. Feeling settled helps your nervous system do what therapy asks of it.
So, Is It Worth Trying Therapy Again?
Only you can answer that, but the research suggests this:
If therapy didn’t work before, it often says more about timing, fit, and structure than about you.
With clearer expectations, a supportive therapeutic relationship, and permission to engage differently, trying therapy again can be a very different experience.
Sometimes, it isn’t about starting over, it’s about starting wiser.
