Dealing with Discomfort in Therapy: A Guide for Clients

Starting therapy is a brave and meaningful step toward healing. But healing isn’t always comfortable.

You might leave a session feeling raw, unsettled, or even questioning whether therapy is right for you.

Maybe you’ve felt vulnerable after sharing something deeply personal, or perhaps you struggled to put your emotions into words.

Discomfort in therapy is normal—and in many cases, it’s a sign of growth.

But not all discomfort is helpful. Sometimes, it signals something isn’t quite right. Learning to tell the difference can help you make the most of your therapy experience while ensuring you feel seen, heard, and supported.

Why Therapy Can Feel Uncomfortable

Therapy asks you to be honest with yourself in ways you may not have before. It encourages you to explore emotions, patterns, and experiences—some of which may be difficult to confront. This can bring up feelings of unease, self-doubt, or even resistance.

But discomfort doesn’t mean therapy isn’t working. Just like sore muscles after exercise, emotional discomfort can be part of the process of building self-awareness and resilience.

When we lean into these feelings with curiosity rather than fear, we create space for deep and lasting growth.

That being said, not all discomfort in therapy is productive.

Sometimes, it stems from something that needs to be addressed—like feeling unheard or misunderstood by your therapist.

Discomfort for Growth vs. Discomfort from Invalidation

Not every difficult moment in therapy is a step toward healing. Some discomfort is a natural part of progress, while other times, it may be a sign that something isn’t working for you.

Discomfort That Leads to Growth:

• You’re exploring painful emotions, but you feel supported in doing so.

• Your therapist challenges you in a way that encourages self-reflection.

• It feels uncomfortable, but deep down, you know it’s helping you move forward.

Discomfort That Comes from Invalidation:

• You leave sessions feeling dismissed, unheard, or emotionally unsafe.

• You hesitate to be open because you worry about being judged.

• You don’t feel a connection with your therapist or their approach.

If you’re experiencing the second kind of discomfort, it’s important to trust that feeling.

Therapy should challenge you, but it should never make you feel invisible or unworthy.

If something feels off, you have every right to bring it up or explore whether a different approach (or even a different therapist) might better meet your needs.

Navigating Uncomfortable Moments in Therapy

When discomfort arises, you don’t have to push through it alone. There are ways to work through these emotions while staying connected to yourself:

• Acknowledge What You’re Feeling – Instead of avoiding discomfort, try naming it. Ask yourself: Am I feeling overwhelmed, exposed, or misunderstood? Naming emotions helps make them more manageable.

• Take a Breath and Slow Down – Therapy doesn’t have to be rushed. If something feels too intense, it’s okay to take a moment to pause and center yourself before continuing.

• Talk About It – If you’re feeling uneasy, you can say something like, “I’m not sure how I feel about this conversation,” or “I think I need to slow down here.” A good therapist will welcome these moments and work with you to process them.

Embracing Growth Through Discomfort

While therapy isn’t always easy, discomfort often signals that you’re doing deep, meaningful work. It means you’re stepping outside of your comfort zone and allowing yourself to explore new ways of thinking, feeling, and relating to yourself.

But growth doesn’t happen overnight.

Healing is a process, not a destination. The goal isn’t to eliminate discomfort but to learn how to sit with it, listen to it, and move through it in a way that feels right for you.

Therapy should feel like a space where you are supported in this process—not one where you feel alone in your struggles.

If you ever find yourself wondering whether your discomfort is leading to growth or signaling a deeper issue, that’s a conversation worth having.

You deserve to feel safe, valued, and empowered in your therapeutic journey.

If you’re navigating discomfort in therapy, I want you to know that you’re not alone in this.

Therapy is a deeply personal process, and it’s okay to take your time figuring out what works best for you. Whether that means working through challenging moments or reevaluating what you need from your therapist, your feelings are always worth honoring.

If you’re looking for a space where you can explore your emotions with care and support, I’d love to walk this journey with you. My practice is inclusive, trauma-informed, intersectional, and focused on creating a space where you can show up exactly as you are.

📩 If you’d like to explore therapy with me, feel free to reach out. You don’t have to do this alone. 💙

Reach out: LinkedIn | Email