Taking a break from therapy can feel like both a relief and a challenge. Whether you stepped away for personal reasons, life changes, or simply needed a pause, the journey back can be filled with mixed emotions. As a mental health counselor, I want to share some practical tips to help you ease back into therapy after a hiatus, ensuring that the experience is as supportive and constructive as possible.
Reflect on Your Break
1. Explore What Led to the Hiatus
Before you jump back into therapy, take a moment to reflect on why you paused. Did you feel overwhelmed? Were there external circumstances that made attending sessions difficult? Was the therapy process not what you expected or needed it to be? Was there something about your therapist's style that did not resonate with you? Or, did you feel that you achieved your therapy goals and it was a good time to terminate treatment? Understanding your reasons can provide valuable insights into your current state of mind and guide your future therapist in supporting you more effectively.
Consider journaling your thoughts. Write about your feelings during the break, what you missed about therapy, or what you did not, and any new perspectives you’ve gained. This self-reflection can empower you as you prepare to return. Know that it is also okay if you are not entirely sure about the reason why you chose to pause treatment. Acknowledging this in sessions can be the first step to uncover what might have led to the break, and it can foster the therapeutic alliance with the new or the old therapist as well.
2. Evaluate Your Current Situation
Since your last therapy session, your life may have changed significantly. Think about any major events—new job, relationship changes, or personal growth experiences. Assess how these changes impact your mental health and what challenges or strengths you now carry. The reasons you started therapy back then might not be at all the same reasons you are choosing to come back, and that is absolutely okay! At the same time, wanting to resume therapy to address the same challenges or concerns as before is valid and normal too. Remember that therapy, progress and healing are not linear. Changes in perspective or in your life in general might shed light into areas of your past that remain unresolved. So know that if you want to return to your old therapist, to process and work on the same goals as before, we will understand completely and will use this to re-evaluate our treatment plan and our approach to treatment.
Reflecting on your current situation will help you articulate your needs and goals more clearly to your therapist. Recognizing these shifts can also provide a sense of direction and purpose as you resume therapy.
Define Your Goals for Resuming Therapy
3. Identify What You Hope to Achieve
Returning to therapy is an opportunity to reassess your goals. What do you hope to accomplish this time around? Whether you want to work on specific issues like anxiety or depression, navigate life transitions, or focus on personal growth, having clear objectives will help you and your therapist create a roadmap for your sessions. As stated above, remember that there is no right or wrong when it comes to therapy goals. Allow yourself to recognize what areas of your life or what parts of yourself need some attention and vocalize that to your therapist so that they can support you in the process.
One thing you can do as you prepare for your first therapy session is to take some time to jot down your goals. This could be anything from improving coping strategies to enhancing relationships. Your aspirations can serve as a focal point for your sessions, ensuring that you make the most of your time together. Therapy is a collaborative process. You are the expert in your life; you are the one living in your body. Hence, you are the one that knows what you need vs. what you don’t. You, your feelings, your concerns and experience as well as your personal goals are a key part in the process of creating a treatment plan with your therapist.
Consider Your Therapeutic Relationship
4. Decide Whether to Return to Your Previous Therapist or Find a New One
Deciding whether to reconnect with your previous therapist or seek a new one can be a difficult choice. If your past experience was positive and you feel comfortable, returning may provide continuity that fosters healing. However, if you have unresolved feelings about that relationship or want a fresh perspective, finding a new therapist might be beneficial.
Reflect on how your previous therapist's style aligned with your needs. Did you feel heard and understood? Consider what aspects of the therapeutic relationship are most important to you. This clarity will help you make an informed decision that aligns with your current state. Keep in mind that there are many different approaches to treatment, theoretical orientations, training and personality factors that make every single therapy experience different from each other. If you are not sure what you would prefer or need at the moment, ask for consultation calls with potential therapists! These provide an opportunity for you to ask the therapists questions about their style, their approach, their experience and to get a sense of what working with that person might be like for you.
Now, as you prepare for your first session back, allow yourself to be patient with yourself. The journey back to therapy is not a race; it’s a gradual process. Be gentle with yourself as you adjust. Give yourself permission to explore difficult topics and recognize that healing takes time.
Celebrate small victories along the way—whether it’s articulating a feeling you’ve been holding back or setting a new goal. Each step you take in therapy is a testament to your commitment to growth and self-discovery. We are happy that you are back and feel honored to be a part of this journey!
Conclusion
Easing back into therapy after a hiatus can feel daunting, but it can also be an empowering step towards healing and self-improvement. By reflecting on your break, defining your goals, and preparing thoughtfully for your first session, you can create a meaningful therapeutic experience.
Remember that therapy is a collaborative journey between you and your therapist. Your willingness to explore, communicate, and engage in this process is a powerful catalyst for change. Embrace the opportunity to reconnect with yourself and your mental health, and trust that you are taking an important step towards a healthier, happier you.