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5 Ways to Get Re-Inspired in Therapy

Writer's picture: Emily DeMalto Emily DeMalto

Therapy is a transformative process, but sometimes we can find ourselves feeling stuck, uninspired, or disconnected from the journey at times. That’s normal. Healing isn’t linear, and there will be moments when it feels like progress is slow or the spark that motivated you to start therapy has dimmed.

When this happens, it’s an opportunity to recalibrate and reconnect with your purpose. Here are five ways to reignite your inspiration in therapy and continue showing up for yourself with renewed energy.



1. **Revisit Your "Why"



It’s easy to lose sight of why you started therapy, especially when you’re deep in the work. Take some time to reflect on your initial motivations:

  • What brought you to therapy in the first place?

  • What changes were you hoping to make in your life?

  • What’s one small shift you’ve already noticed since starting therapy?

Writing these down or discussing them with your therapist can help you reconnect with your goals, develop new goals if needed, and the bigger picture of your healing journey.


2. Switch Things Up in Sessions



If therapy is starting to feel repetitive, it might be time to explore new approaches or topics:

  • Share your feelings of stagnation with your therapist; they should welcome the feedback and may have suggestions for adjustments.

  • Try different therapeutic techniques like mindfulness exercises, art therapy, or role-playing scenarios.

  • Focus on a new area of growth or dive deeper into a topic you’ve been hesitant to address.

Therapy is a collaborative process, and small changes can breathe new life into your sessions.


3. Celebrate Small Wins



In the midst of doing deep emotional work, it’s easy to overlook the progress you’ve made. Take a moment to acknowledge and celebrate:

  • A time you used a coping skill that worked.

  • A boundary you set and maintained.

  • A day when you felt a little lighter or more grounded.

Your wins, no matter how small they may seem, are milestones on the road to healing. Recognizing them can help you feel more motivated to keep going.


4. Incorporate Therapy into Daily Life



Sometimes therapy feels disconnected from the rest of life, but it doesn’t have to be. Look for ways to weave the insights and tools from your sessions into your everyday routine:

  • Practice journaling or self-reflection based on themes from therapy.

  • Use grounding techniques during moments of stress or overwhelm.

  • Share your therapeutic progress with a trusted friend or loved one (if that feels safe and supportive).

The more you integrate therapy into your life, the more meaningful it becomes.


5. Reconnect with Self-Compassion



Feeling uninspired in therapy can sometimes trigger self-criticism or frustration. Instead, lean into self-compassion:

  • Remind yourself that healing is hard work, and it’s okay to feel stuck.

  • Speak to yourself as you would a dear friend: with kindness, patience, and understanding.

  • Take breaks when you need them, whether that means pausing to process between sessions or giving yourself permission to rest.

Self-compassion is a powerful tool that can help you move through moments of doubt with grace.


A Final Thought: Inspiration is Cyclical


Just like any other aspect of life, the therapeutic process has its ebbs and flows. Feeling uninspired doesn’t mean therapy isn’t working—it’s simply a signal to pause, reflect, and adjust. By revisiting your "why," switching things up, celebrating progress, integrating therapy into your life, and embracing self-compassion, you can find renewed energy and commitment to your healing journey.

Your effort to keep showing up—even when it’s hard—is a testament to your strength and resilience. Keep going; you’re worth it.

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