Why Am I Skeptical About Therapy?

Therapy is often praised as a powerful tool for self-discovery, healing, and personal growth. Yet, many individuals remain skeptical about its effectiveness. This skepticism is valid and often stems from personal experiences, societal misconceptions, or encounters with unethical therapeutic practices. By exploring these concerns and addressing the real benefits of therapy, we can begin to understand whether our doubts are protecting us or preventing us from much-needed healing.

The Misconception of Therapy’s Effectiveness
One of the most common reasons people doubt therapy is the perception that it doesn’t work. This belief often arises because many individuals attend therapy without actively engaging in the work required for change. Therapy provides tools, insights, and strategies, but it is ultimately up to the individual to implement them. Just as having a gym membership doesn’t guarantee fitness, simply attending therapy sessions doesn’t automatically lead to transformation. Research shows that Cognitive Behavioral Therapy (CBT), mindfulness-based approaches, and group therapy have significant positive effects on mental health when individuals actively participate. However, without commitment and effort outside of sessions, progress can be limited, leading some to assume therapy itself is ineffective rather than recognizing the importance of personal accountability.

The Pain of Unethical or Harmful Therapeutic Experiences
Another reason skepticism about therapy exists is that some people have been harmed by therapists or therapeutic groups that failed to operate with love, ethics, and professionalism. Unfortunately, not all therapists adhere to ethical standards, and some exploit their clients’ vulnerabilities. Others may have experienced rigid or cult-like therapeutic communities that prioritized control over healing. If you’ve been hurt in a therapeutic setting, your hesitation to trust psychology or therapy again is completely understandable. Healing from that betrayal is a necessary step before re-engaging with any mental health professional. Acknowledging that unethical practitioners exist does not mean dismissing the entire field—rather, it underscores the importance of discernment in choosing a therapist who aligns with your needs, values, and ethics.

Self Discussions for Overcoming Therapy Anxiety
If past experiences or fears make therapy seem daunting, reaffirming yourself that you are safe and in control can help reframe your mindset. Some examples of affirmations that may be helpful in this process are, I am safe to explore my emotions and seek support, I have the power to choose a therapist who aligns with my values, My past experiences do not define my future healing, I trust myself to discern what is best for me, or, Healing is a journey, and I am open to finding the right path.

​If you find yourself hesitant about therapy, it may be time to ask: What is this skepticism doing for me? Is it protecting you from further harm, or is it keeping you from the healing you deserve? Past experiences can shape our beliefs, but they don’t have to dictate our future. Taking a deeper look at our hesitations can open the door to new possibilities for growth and transformation.

References
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. 
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. 
Yalom, I. D., & Leszcz, M. (2020). The theory and practice of group psychotherapy (6th ed.). Basic Books.