Is It Normal to Feel Worse In Counselling Before Healing Starts?

Starting therapy is a brave step. For many people, it comes with a mix of hope and fear, hope that things can change, and fear of what might come up along the way. One of the most common questions clients ask is: “Why do I sometimes feel worse after a session?”

The short answer is: yes, it can be completely normal to feel worse before you begin to feel better.

Why Does This Happen?

Therapy works a bit like cleaning out a wound. At first, it can sting, and sometimes it looks messier before it begins to heal. This isn’t because therapy is “making you worse,” but because you’re starting to look at feelings, memories, and patterns that may have been buried for a long time.

When you finally begin to put words to experiences of pain, trauma, or conflict, it’s natural for strong emotions to surface. This can feel overwhelming in the short term, but it’s part of the healing process.

Signs You Might Notice Early On

• Feeling more emotional or tearful than usual

• Experiencing vivid dreams or flashbacks

• Feeling tired, heavy, or drained after sessions

• Becoming more aware of your inner critic or negative thoughts

These reactions show that your mind and body are starting to process what you’ve been holding onto.

The Turning Point

Over time, with the support of your therapist, these raw emotions begin to settle. You may notice that the intensity lessens, and you start to feel more spacious inside, less weighed down by old stories or emotions. New insights and healthier patterns can then take root.

Healing isn’t a straight line. There may be ups and downs, but each step forward, even the hard ones, is part of the journey toward lasting change.

How to Take Care of Yourself in the Process

• Give yourself time after sessions. A walk, journaling, or a quiet cup of tea can help you ground.

• Notice your progress. Even small shifts, like being able to name a feeling, are signs of healing.

• Stay connected. Share with your therapist how you’re feeling. It helps shape the pace and style of the work.

• Use stabilisation and grounding techniques. Throughout therapy, your therapist can offer tools and strategies, such as breathing practices, visualisation, or grounding exercises, to help you feel steadier during difficult moments. These techniques don’t erase the challenges, but they can support you in moving through them with more resilience.

  
  

Final Thoughts

If you’ve found yourself feeling unsettled after therapy, know that you’re not alone, and it doesn’t mean therapy isn’t working. It often means you’re starting to touch the places that need the most healing. With compassion, patience, and the right support, these early challenges can give way to deep and lasting change.

💡 If you’re ready to explore therapy, or if you’ve started and are finding it tough, we’re here to support you. At Live Life Happy Therapy, our team of counsellors and psychotherapists in Derbyshire, Staffordshire, and online across the UK & Europe are here to walk with you through every stage of the journey.