Pause Therapy: The Pause Technique And Taking A Break From Sessions

The word "pause" in mental health can mean two different things. For some people, it refers to the pause technique, a tool for creating a moment of stillness between a stressful moment and a response so they can respond thoughtfully rather than react automatically. For others, it points to the idea of taking a break from therapy sessions. Both interpretations connect to caring for your emotional well-being, and this article explores each one. Below, learn what the pause technique may offer for emotional regulation, and then explore the reasons people pause or step away from therapy, how it may affect well-being, and signs that it might be time to take a break.

What is the pause technique in mental health?

The pause technique can be a simple practice that involves intentionally slowing down before you respond to something that stirs up emotion. Rather than reacting on impulse, you take a brief moment to notice what you're feeling and choose how you want to move forward. This small gap can make a meaningful difference in how you handle stress, conflict, and difficult moments.

The pause technique can be understood as the practice of deliberately creating space between a stressful moment and your response. This can give you a chance to notice your emotions and choose an intentional reaction rather than an automatic one.

Many people find that pausing reduces impulsivity and promotes greater self-awareness. It's a skill that can be practiced anywhere, and it often becomes easier with repetition. Because it doesn't require special tools or a lot of time, the pause technique can be a practical starting point for anyone interested in building emotional regulation skills.

How the pause technique may help with emotional regulation

When a situation feels stressful, the body can move quickly into an automatic stress response. Taking a brief pause may interrupt that reaction, giving the thinking part of the brain a chance to catch up before you act. This moment of stillness can allow the nervous system to settle, making it easier to respond with intention rather than in the heat of the moment.

The pause technique connects closely with mindfulness practices, which encourage present-moment awareness. By slowing down and noticing what's happening internally, you may find it easier to manage strong feelings and make choices that align with your values. Over time, this kind of practice can support a greater sense of calm during challenging situations.

Practical ways to use the pause technique

The pause technique can be applied in many everyday situations where emotions tend to run high. Here are some common scenarios where taking a moment to pause may help:

• Before responding to a frustrating email or message, giving yourself time to choose your words thoughtfully
• During a heated conversation or conflict, taking a breath before replying so you can stay grounded
• When feeling overwhelmed by stress, stepping back briefly to check in with yourself
• When you notice physical tension, such as a tight jaw or clenched shoulders, as a cue to slow down
• Before making an important decision, allowing space to reflect rather than acting on impulse

Learning to pause in these moments can be one of many skills that support emotional well-being.

Understanding when to pause therapy sessions

Attending therapy sessions regularly can play a key role in caring for your mental health, yet there may be times when taking a break feels right. When you plan ahead and handle it carefully, a pause in therapy doesn't 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. 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.

It can help to remember that a planned pause differs from quitting abruptly. The skills you've built in therapy can be practiced during a break to help you stay grounded. If you're thinking of stepping away altogether, consider taking some time to reflect on why. When practical factors such as scheduling, accessibility, or affordability are driving the decision, online therapy platforms like BetterHelp may offer solutions to maintain continuity of care.

When using insurance, certain BetterHelp features may be limited or unavailable, including chat-based sessions, groups/classes, and select self-help tools.

Common reasons people 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 step away from therapy altogether.

Practical issues and changing circumstances

Some people choose to pause therapy because they may be 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.

Changes in coverage, adjustments in expenses, and changing income can create financial hardship that discourages some people from staying in therapy. 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. Some providers on BetterHelp may be in-network with certain health plans, and co-pays average about $23/session for eligible members. Coverage varies by plan, provider, and therapist availability, so it can help to check your in-network status on the BetterHelp site. The cost of online therapy via BetterHelp without insurance ranges from $70 to $100 per week, billed weekly or monthly, with costs based on your location, referral source, preferences, any applicable discounts, and therapist availability. Online therapy is often an eligible expense for FSA and HSA plans.

Needing time to recharge emotionally

Confronting difficult experiences, emotional blockages, or uncomfortable realizations about yourself can be part of the therapeutic process. Although this work 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 break could include increased stress or anxiety. You may believe 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 the 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 are met or progress plateaus

Therapy plateaus can be common, often representing what may be a "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 professional 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

A strong relationship between therapist and client built on trust, empathy, and healthy communication may support better therapeutic outcomes. When individuals don't feel a connection or rapport with their therapist, they may believe therapy won't work for them at all, compelling them to discontinue treatment entirely. BetterHelp matches each client with a counselor according to their unique needs and preferences—meeting 93% of user preferences when matching in 2024—and if the partnership isn't a good fit, clients can switch therapists at any time.

Signs it may be time to pause therapy

While ongoing therapy sessions can be highly beneficial, in some cases, it may also be helpful 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 the 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 feel overwhelmed or exhausted after each session, it could be a sign that you need a break. Taking a short break or slowing your pace may 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 feel disconnected or like you are losing progress, it might be time for a break or to consider a different therapist.

Noticing one or more of these signs doesn't automatically mean a break is the right move, so it can help to consider a few things before stepping away.

Potential considerations before pausing therapy

The situations discussed above can all be valid reasons for putting therapy on hold temporarily, and it can also help to think through what continuing might offer. 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. Continuing therapy may be especially supportive during periods of major transition, 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 well-being. If you're weighing a pause during a challenging season, talking it through with your therapist can help you make an educated decision.

The impact of pausing therapy 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.

How to talk to your therapist about pausing

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.

Notify your therapist in advance

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 make the transition 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 smooth the transition and allow your therapist to provide you with support.

If you take medication as part of your care for a mental health condition, it may be helpful to discuss your plan to pause therapy with your prescribing provider, who may want to see you after a certain time away from therapy to assess your overall well-being and how you're doing. For those who wish to explore medication as part of their care, BetterHelp now offers psychiatry services through Uplift, an additional care option available alongside therapy. Any decisions about medication are made by a licensed psychiatric provider based on a full clinical evaluation, and not everyone needs or benefits from medication.

Look for alternate resources

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.

Practice skills 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, and the pause technique described earlier is one skill you might practice during this time.

If you decide to pause therapy, it may be a good idea to develop a daily plan (with help from your therapist) for continuing to work on your mental health, even during this pause.

Possible exercises might include:

• Journaling about your experiences, thoughts, and feelings
• Practicing meditation or mindfulness
• Scheduling brief moments throughout the day to reflect on your mood and behavior
• Getting physical exercise
• Practicing gratitude

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 finances in a few weeks or months.

Plan for difficult moments

Some days without therapy may feel more difficult than others. There might be times when challenges feel especially challenging. You may want to discuss in advance with your therapist how to handle these difficulties and what to do if you are in urgent need of help.

Support options during a therapy break

Community resources, such as hotlines or support counselors, can also 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 offer new insights. Group support may be another 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 connect with others who have firsthand experience and can offer a different perspective.

How mental health professionals view therapy breaks

Most therapists understand that, at some point, their clients may need to take a break from therapy. Many mental health professionals approach pauses as part of the therapy process. When a client is ready to return, a good therapist can assist them in resuming treatment and exploring what they've learned during their time away.

How online therapy may help you continue care

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 through BetterHelp, users can meet with one of more than 30,000 qualified mental health professionals from home or anywhere with an internet connection, which may make it easier to schedule and continue care. The flexibility that online therapy provides may mean BetterHelp can allow users to more easily resume therapy after a break and maintain continuity of care, regardless of whether they choose to see the same therapist or someone new.

The effectiveness of online therapy for continuing care

Research has demonstrated the effectiveness of online therapy for a variety of mental health concerns. For example, a 2022 meta-analysis reported that in-person and online therapy typically produce the same client outcomes. These findings are reflected in real-world outcomes as well, with 72% of BetterHelp users experiencing a reduction in symptoms in 12 weeks. Results like these suggest that choosing online care can be a supportive way to start or continue your mental health journey.