Will Therapy Make Things Worse Before They Get Better? What You Should Know

You’re not the only one wondering this

So you started therapy. You finally took the step, maybe after weeks or months of thinking about it. And now you’re sitting there wondering… why do I feel worse than before I started? If that’s you, you’re not alone. This question comes up all the time. The truth? Therapy can feel kind of messy at first. That doesn’t mean it’s not working—it just means you’re actually starting to dig into the real stuff.

Therapy doesn’t come with instant relief

A lot of people imagine therapy will be like venting to a really wise friend who hands you solutions and sends you off feeling lighter. And sometimes it does feel that way. But often, the first few sessions open up feelings you’ve kept buried for a long time. You might walk out of a session thinking, Wow, I feel seen… and also really overwhelmed. That’s normal. You’re not broken. You’re just processing.

Feeling worse doesn't mean you're doing it wrong

It can be a little disorienting to feel more emotional, more tired, or more on edge once you start therapy. But that doesn’t mean you’re going backwards. You might finally be facing the emotions you’ve been avoiding, or putting language to experiences that were never fully understood. Feeling worse doesn’t mean therapy is hurting you—it might mean it’s helping you bring something to the surface that’s ready to be healed.

You're stirring up stuff that's been sitting there for a while

Think of therapy like cleaning out a closet you haven’t opened in years. At first, it’s chaos. Things are everywhere. You can’t believe how much you’ve been holding onto. But little by little, you start to sort through it. Same goes for therapy. When you start talking about things you haven’t said out loud in a long time—or ever—it’s totally normal to feel raw, emotional, or even unsure. That’s just part of the process.

Vulnerability can feel like a hangover

Have you ever shared something super personal, and afterward thought, Did I say too much? Was that okay? Do they think I’m weird? That’s what we call a vulnerability hangover, and it’s so real in therapy. When you’ve been used to holding things in, finally letting them out can make you feel exposed. But that exposure is where the healing starts. Give yourself grace as you get used to being more open—it gets easier with time.

Changing old patterns takes energy

Therapy isn’t just about insight—it’s about change. And when you start changing patterns that have kept you feeling safe (even if they were unhealthy), it can feel scary. You might second-guess yourself, feel extra sensitive, or start questioning relationships and habits you used to just go along with. That’s because you’re learning a new way of being—and that takes emotional energy. It’s okay if that feels tiring at first. Growth usually does.

You might notice more emotion—not more problems

Here’s something kind of wild: sometimes therapy doesn’t give you new problems, it just helps you feel the ones you already had. That sadness or anger that’s rising up? It’s probably been there for a while—you’re just now letting yourself actually feel it. And while that might feel intense, it’s actually a really powerful shift. It means your body and brain are starting to trust that it’s safe to feel again.

It’s okay to talk to your therapist about this

If you’re feeling unsure, discouraged, or just overwhelmed with how therapy is going—say something. You don’t have to pretend to be fine. You’re allowed to say, “I feel like I’m getting worse instead of better. Can we talk about that?” A good therapist will welcome that kind of honesty. In fact, those are often the most important conversations. Therapy is a two-way relationship, and it’s okay to speak up if you’re feeling lost or unsure.

Healing isn’t linear—seriously

Progress in therapy isn’t a straight line. Some weeks you’ll leave feeling proud and clear, other weeks you’ll feel like everything’s falling apart. That’s not failure. That’s the work. You might revisit old stuff, feel stuck, or even question if it’s worth it. That’s also normal. What matters is that you keep showing up—not perfectly, but honestly. That’s where real change happens.

You're not broken—you're just in it

This messy, emotional, sometimes confusing part of therapy? It doesn’t mean you’re doing something wrong. It means you’re in it. You’re showing up for yourself in a way that takes guts. If you’re feeling raw right now, take a breath. Be gentle with yourself. You’re unlearning, unpacking, and starting to heal. And yes—it gets better.

Thinking about starting therapy or wondering if it’s helping?

At Sagebrush Counseling, we get it. The early stages of therapy can feel overwhelming, but you don’t have to figure it out alone. Whether you’re brand new or in the thick of the work, we’re here to support you with care, honesty, and no judgment. Reach out here when you’re ready.