Is It Okay To Pause Therapy? Mental Health Advice For Taking A Break
Attending therapy sessions regularly can play a key role in caring for your mental health. However, there may be situations in which you feel it’s time to end therapy. This post explores the reasons why individuals may pause or quit therapy, how it may affect wellbeing, and signs that it might be time to take a break or move on from therapy entirely.
Is it okay to pause therapy?
When you plan ahead and handle it carefully, a pause in therapy or mental health care doesn’t necessarily have to negatively affect your course of treatment. Some may benefit from taking time to reflect and gain perspective on what they’ve learned so far and how they want to move forward, which can improve their overall well-being. If you decide you want to pause, it may be helpful to give your therapist ample notice, and discuss how you can continue to work on your mental health while you’re away. With the right preparations, taking a break from therapy doesn’t have to derail your treatment or stall your personal growth.
However, there is a difference between a temporary break from therapy and quitting or leaving abruptly. If you’re thinking of abandoning therapy altogether, consider taking some time to reflect on why you believe it's time to end therapy. If your decision to quit therapy is driven by practical factors such as scheduling, accessibility, or affordability, online therapy platforms like BetterHelp may offer solutions to maintain continuity of care.
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Why pause therapy?
Although regular participation in therapy sessions is often important for getting the best possible treatment outcome, there may be times when it’s appropriate to press pause. Below are some common reasons clients may request breaks from mental health counseling, or why some people quit therapy altogether.
Practical issues and changing circumstances
Some people choose to pause or quit therapy because they may be feeling overwhelmed by work or family responsibilities to the point that it’s stressful to try to fit counseling sessions into their demanding schedule. This may not be an ideal time to pause, as mental health care can be even more important when the pressures of everyday life are mounting. In these cases, online therapy may be easier to fit into your schedule than in-office therapy, given that you don’t have to commute to a therapist’s office.
Another reason you might feel the need to take a break is if you’re undergoing a major life transition, such as having a child, moving to a new city, beginning a new job, or preparing to get married.
Insurance coverage changes, adjustments in expenses, and changing income can create financial hardship that discourages some people from staying in therapy, as well. However, you might want to talk with your treatment provider before pausing for financial reasons to explore your options. In some cases, a therapist may be able to offer temporary cost reductions for clients having financial difficulty. Some online therapy services, including BetterHelp, offer a sliding-scale fee structure for those who qualify. Although many BetterHelp providers now accept major insurance plans in select states, some individuals may still have inadequate coverage. In such cases, BetterHelp therapy is often more affordable than traditional therapy without insurance, and is often an eligible expense for FSA and HSA plans.
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Recharging emotionally
Therapy sometimes calls on us to confront traumatic events, emotional blockages, or uncomfortable realizations about ourselves. Although this process may be necessary for healing, it can also be emotionally exhausting at times. After a particularly intense series of sessions, you might feel the need to press pause. Common signs that you may benefit from a pause could include increased stress or anxiety. You may feel it would be helpful to take time to recharge emotionally and process your feelings about what’s come up so far in therapy. This can be a good time to focus on other aspects of your life that could improve mental health and self-awareness, such as exercise and mindfulness.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Before deciding that this is a sign you need a break, you might mention this concern to your therapist, who may adjust therapy as needed or help you form a plan to take care of yourself during a break.
When goals feel met or progress plateaus
Therapy plateaus are typical, often representing a necessary “processing” phase in which the brain integrates changes in thought and behavior. When progress plateaus, it may indicate the need to redefine goals or shift to deeper work. In such cases, communicating these issues with your therapist can help you make a decision to pause, quit, or continue treatment. Some people leave therapy because they feel they’ve met their goals and are able to use the tools they learned in therapy to support mental health without guidance. Again, talking to your therapist can help you weigh your self-efficacy, assess the nature of your symptoms (if any), and decide whether now is a good time to take a break or leave therapy.
When challenges arise in the therapeutic relationship
Research repeatedly reveals that a strong relationship between therapist and client built on trust, empathy, and healthy communication is key to better therapeutic outcomes. When individuals don’t feel a connection or rapport with their therapist, they may feel as if therapy won’t work for them at all, compelling them to discontinue treatment entirely. BetterHelp and some other therapy platforms match the client with a counselor according to their unique needs and preferences, and if the partnership isn’t a good fit, clients can switch therapists at any time.
Is pausing therapy healthy or harmful?
Taking a break may have its benefits, but it may also come with potential risks. Although therapy can be an essential part of overall wellness, pausing therapy can give some people the space to use the skills they learned in treatment and integrate growth into their daily life. On the other hand, if the individual stops therapy too soon, they may not be able to manage difficult feelings and cope with challenges without support. Whether pausing therapy is healthy or harmful depends on the individual’s unique circumstances. Communicating with your therapist can help you assess which is the best direction for you.
Pausing therapy’s impact on the therapeutic relationship
Regardless of why you’d like to take a break from therapy, consider talking to your therapist about your thoughts and feelings. They can help you plan a pause, offering suggestions for coping and self-care while you’re away. If you have a positive relationship and plan to return to the same therapist, they may also help you rebuild momentum and continuity of care when you decide to return.
Common signs it might be time for a break
While ongoing therapy sessions can be highly beneficial, in some cases, it may also be beneficial to take a break. It can be tricky to tell whether it's time to stay or go, but your therapist can help you make informed decisions about your mental health care. Here are a few signs you may look for:
- You have met your goals–If you started therapy for a specific reason and you feel like you have gained new insights, tools, and stability you need, it may be a natural time to pause.
- Repeating the same conversations–When sessions become repetitive, it might mean that you have gotten what you can from this phase of therapy. This may be a sign to take a break to gain perspective and practice what you have learned in real-life situations.
- Feeling emotionally drained after each session–Therapy can be challenging, but if you are feeling like you are overwhelmed or exhausted after each session, it could be a sign that you need a break. Taking a short break or slowing your pace can help improve overall well-being and help you stay on track long-term.
- Not feeling a strong connection with your therapist–A therapeutic relationship should feel safe, respectful, and productive. If you are feeling disconnected or like you are losing progress, it might be time for a break or to change therapists.
When pausing therapy may not be the best option
The situations discussed above can all be valid reasons for putting therapy on hold temporarily, but what are the possible downsides? Interruptions in the therapy process may sometimes cause clients to lose ground, perhaps because the emotional coping skills they were learning are no longer reinforced with regular sessions. This may create issues, particularly during periods of major transitions, crisis, or when new challenges arise. Mental health professionals are trained to help individuals navigate such situations, stay on track with their goals, and maintain overall wellbeing.
How mental health professionals view therapy breaks
Most therapists understand that, at some point, their client may need to take a break from therapy. Many mental health professionals approach pauses as part of the therapy process, and, like their clients, can use this time to gain insight into their progress and ability to maintain their mental health beyond therapy. When a client is ready to return, a good therapist can assist them in resuming treatment and help explore what the client has learned during their time away.
Self-help and support from friends and loved ones during a break
Outside of therapy, there are other support options that you can implement in everyday life to improve overall well-being. These can include connecting with close friends and family members who can support you during challenging real-life situations. Additionally, practicing techniques like mindfulness or journaling can help improve mental health during a break. Journaling can help you gain perspective and may provide new insights or ways of looking at the world. Mindfulness practices, such as deep breathing, can help you stay calm during periods of added stress.
How to talk to your therapist about planning for a pause from therapy
If you’ve decided to take a break, you may want to talk to your therapist about it first. A good therapist will typically support autonomy and encourage self-efficacy, as long as they are confident the break won’t worsen their client’s mental health or create new challenges they might not be able to handle alone. The following are some suggestions for how to approach the conversation with your therapist.
1. Notify your therapist as far in advance as possible
The more notice you give before putting therapy on hold, the more time you and your therapist will have to get ready for the change. If possible, it may be helpful to attend at least one more session before your break begins. This may help the transition feel less abrupt and help you mentally prepare. Most therapists understand that patients will need to take a break from time to time. Open communication can help smooth the transition and allow your therapist to provide you with support.
Also, if you take medication prescribed by a doctor for a mental health condition, it may be helpful to discuss your plan to pause therapy with your doctor, who may want to see you after a certain time away from therapy to assess your overall well being, how you’re doing.
2. Look for alternate resources for therapy
Even if you won’t be able to work with your current therapist during your time away, there may be other sources of help available. When pausing therapy for financial reasons, for example, you might want to see if you can find free support groups or low-cost counseling through organizations you trust. You might also want to ask your therapist to recommend resources such as self-help books for personal growth, online wellness advice, and other tools you can use while you’re not in treatment.
3. Practice while you pause
Many forms of therapy, such as cognitive behavioral therapy (CBT), involve “assignments” that your counselor asks you to do between sessions. This kind of regular practice may be even more important when you’re not receiving regular counseling. It can also help you gain perspective on your mental health during a break.
Possible exercises might include:
- Journaling about your experiences, thoughts, and feelings
- Practicing meditation or other aspects of mindfulness
- Scheduling brief moments throughout the day to reflect on your mood and behavior
- Getting physical exercise
- Practicing gratitude
4. Set a return date
Setting a fixed date to resume therapy can help you stay on course. If the purpose of your time off is to consider whether your therapy is complete, you might resolve to make up your mind within a specific time frame. Or, if you’re not sure you’ll have the time or money for therapy, you may take another look at your schedule and your finances in a few weeks or months.
5. Plan for the hard times
Some days without therapy will likely be more difficult than others. If you’ve been receiving treatment for substance use, for example, there might be times when you’re strongly tempted to relapse. You may want to discuss in advance with your therapist about how to handle these difficulties and what to do if you feel in urgent need of help.
Exploring other support options
When taking a break from therapy, you may focus on other support options to improve your mental health and overall well-being. Community resources, such as hotlines or support counselors, can help people manage real-life challenges. While you may not meet with a licensed therapist, you can still connect with a professional who can help you gain perspective and may offer new insights.
Group support may also be a viable option during a break. Meeting with a group of people who are experiencing similar mental health challenges can be a way to learn new strategies and techniques. A support group may also help you connect with others who have firsthand experience and can offer a different perspective.
Online therapy may help you avoid a pause
In some cases, taking a break from therapy can make sense and offer new insights. In other cases, you may want to continue therapy but feel like you have to pause because of certain obstacles, such as frequent travel, financial difficulty, new childcare needs, or scheduling difficulties. In these situations, online therapy can be a useful option.
With online therapy, users can meet with mental health professionals from home or anywhere with an internet connection, which may make it easier to schedule and continue therapy. BetterHelp also allows users to easily resume therapy after a break and maintain continuity of care, regardless of whether they choose to see the same therapist or someone new.
Online therapy through BetterHelp is often more affordable than in-office counseling without insurance–and may offer financial assistance or HSA FSA eligibility to those who qualify. For those with insurance, some BetterHelp therapists now accept insurance plans in select states.
Many providers on BetterHelp now accept major insurance carriers. In many states, certain therapists on BetterHelp may be in-network with certain insurance plans. Coverage depends on your plan, provider, and availability.
When sessions are covered, members typically pay an average copay of about $23 per session. Check yourin-network status on the BetterHelp site. Coverage varies by state and provider availability.
Research has also demonstrated the effectiveness of online therapy for a variety of mental health concerns. For instance, a comprehensive review and meta-analysis found that face-to-face and online therapy were equally effective in treating young people with mental health issues.
Takeaway
If you need to take time off from treatment, planning ahead with your therapist may help safeguard your mental health during your break from therapy to maintain overall well-being. You and your therapist may be able to come up with a strategy to continue managing your mental health and personal growth in the meantime. Additionally, the flexibility, convenience, and affordability of online therapy may allow you to continue receiving support rather than pausing therapy. An online therapist can help you gain perspective on real-life challenges, and they may provide you with new insights to improve mental health.
Also, BetterHelp matches users with online therapists experienced in helping people with the unique challenges they face. Reach out and take the first step toward connecting with an online therapist for better mental health.
Can you pause therapy?
Though a wide range of factors can determine what an effective therapeutic process looks like for each individual, taking a therapy break is both common and helpful for many. You can pause or stop therapy for a number of reasons, from successfully meeting therapy goals to financial constraints. However, the most effective therapeutic relationships are typically built over a long period of time. Before pausing future sessions, talk with your provider. Therapists can provide guidance and offer tailored recommendations on pausing or ending therapy.
Is it bad for mental health to stop going to therapy?
Stopping therapy isn’t inherently harmful to mental well-being; however, it can impact people differently based on where they are in their mental health journey. If therapy ends abruptly or without a structured termination process, some individuals may experience setbacks and potentially fall back into old patterns. However, others might feel ready to apply the new skills and coping strategies they’ve developed independently. If you’re considering stopping, discussing an exit plan with your therapist can help ensure a smoother final session and transition. They may also provide strategies for staying connected to further self-improvement goals.
How do you tell your therapist you want to pause?
To pause therapy, a direct and honest approach is often best. You might say, “I’ve been thinking about taking a break from therapy for a while to reflect on my well-being and progress.” Your therapist can provide support, offer insights on how to maintain progress between sessions, and help you plan and feel prepared for a productive last session.
How long is too long in therapy for your mental health?
The duration of therapy varies widely, as each person’s therapeutic journey is unique. Some people find value in long-term therapy, while others may reach their goals sooner. If therapy begins to feel unproductive or if you’re unsure of its benefit, it may be worth discussing this with your therapist. They can help you assess progress and determine if a change might be beneficial for your mental well-being.
What are therapist red flags?
Certain behaviors can be red flags, such as consistently not respecting boundaries, a lack of professionalism, or pushing you toward decisions that don’t align with your values. If you feel uncomfortable with your therapist’s approach or sense a lack of support, reach out to an available support system, such as trusted family members, your health insurance provider, office staff, or online therapy platform representatives, for further guidance.
When is it a good time to pause therapy?
You might consider pausing therapy if you have met your treatment goals, possess tools to manage challenges independently, or feel your progress has plateaued. Other indicators include having nothing new to discuss, sessions feeling more like check-ins, or financial/logistical constraints.
How do therapists feel when clients leave therapy?
Therapists may experience a range of emotions when clients leave, from professional pride to personal sadness. While they might celebrate successful healing and goal achievement, they may also feel grief, loss, and worry in some cases for clients who leave prematurely or without closure.
How do you know if you have outgrown your therapist?
You may have outgrown your therapist when sessions feel stagnant, you aren’t learning new coping mechanisms, or you feel as though you are repeating the same, unresolved issues without moving forward. Other indicators may include feeling more like friends or colleagues than in a clinical relationship, or feeling you need a different, more specialized approach to address new, deeper challenges.
What is the three-month rule in mental health?
The three-month rule isn’t a “rule,” but a guideline therapists may use to evaluate the severity and persistence of symptoms, suggesting that if issues like anxiety or depression last for three months or more, it’s time to seek professional help.
Is it better to pause therapy or quit altogether?
Whether it's better to pause or quit often depends on an individual’s unique circumstances. However, it’s often recommended to pause rather than quit abruptly, as taking a break can allow you to test your coping skills independently while keeping the door open to return if needed.
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