In this week's podcast episode, I break down the science behind the activation dip and why feeling worse at first might actually be a sign of real progress. Listen to the full episode here.

The Activation Dip: Why Therapy Can Feel Harder Before It Gets Better

In the first few weeks of therapy, something unexpected often happens. Emotions intensify. Old memories resurface. You might find yourself feeling worse instead of better. This phenomenon is known as the activation dip, and it's not a sign that therapy isn't working or that something is wrong with you. In fact, it's often evidence that your mind is beginning real, meaningful change.

When we start addressing deep emotional wounds, our brains don't immediately respond with relief. Instead, we're essentially waking up neural pathways that have been dormant or suppressed. We're bringing awareness to thought patterns and memories that we may have been avoiding for years. This process requires our brains to do significant work, and that work can feel uncomfortable, even painful, before we experience the benefits of healing.

What's Happening in Your Brain During Emotional Healing

From a neuroscientific perspective, the activation dip makes complete sense. Our brains have been wired by our experiences, and when we've experienced trauma or built unhealthy thought patterns, those neural pathways become well-established. They're like highways in our minds that our thoughts automatically travel down.

When we begin therapy and start to address these patterns, we're essentially trying to build new roads while navigating the old ones. We're becoming conscious of thoughts and feelings we may have been suppressing, and that consciousness itself requires mental energy. Our brains are literally rewiring, creating new neural connections while weakening old ones. This process of neuroplasticity is powerful, but it's not instantaneous, and it's not always comfortable.

During this phase, you might notice increased emotional sensitivity, disrupted sleep, heightened anxiety, or even physical symptoms like fatigue or tension. These are signs that your nervous system is engaged in the work of change.

How to Move Through This Phase Without Quitting Too Soon

The most important thing to understand about the activation dip is that it's temporary. Many people quit therapy during these first few weeks because they assume it's not working or that they're getting worse. But pushing through this phase is often when the real transformation begins.

There are two key factors you can control to make therapy more effective during this challenging period.

First, stay regulated. This means paying attention to your nervous system and using tools to keep yourself grounded when emotions feel overwhelming. Simple practices like deep breathing, spending time in nature, or using the Neurocycle can help you stay present and avoid becoming completely overwhelmed by the activation process.

Second, track your warning signals. Keep a journal or use an app to monitor both emotional and physical signs that indicate how you're processing the work. Are you sleeping? How's your appetite? What's your energy level like? Are certain topics or memories consistently triggering intense reactions? This information helps both you and your therapist understand what's happening and adjust the pace if needed.

The Difference Between Productive Discomfort and Burnout

Not all discomfort in therapy is productive. There's an important distinction between the activation dip, which signals growth, and burnout or retraumatization, which signals that you need to slow down or change your approach.

Productive discomfort feels challenging but manageable. You might feel emotional during or after sessions, but you can still function in your daily life. You're processing feelings, not drowning in them. You feel supported by your therapist and have tools to help you cope between sessions.

Burnout or retraumatization, on the other hand, feels destabilizing. You might find yourself unable to focus on work or relationships. Sleep becomes severely disrupted. You feel constantly on edge or numb. If this is your experience, it's crucial to communicate with your therapist about adjusting the pace or approach.

Setting Yourself Up for Success From Day One

The good news is that understanding the activation dip beforehand can help you prepare for it mentally and practically. Here are some ways to set yourself up for lasting transformation:

Educate yourself. Knowing that an activation dip is normal can help you not panic when it happens. Share this information with a trusted friend or family member who can support you through the process.

Use practical tools. My new book and course, Help in a Hurry, provides specific exercises and techniques you can use to stay regulated during emotional activation. Having these tools readily available can make all the difference.

Communicate with your therapist. Let them know you're aware of the activation dip and want to work collaboratively to move through it. A good therapist will check in regularly about how you're coping and adjust the intensity of the work as needed.

Be patient with yourself. Healing is not linear. There will be good days and hard days. Progress often happens in ways we don't immediately recognize.

Create a support system. Don't try to do this alone. Whether it's friends, family, a support group, or online communities, having people who understand what you're going through can provide crucial encouragement.

The Promise on the Other Side

While the activation dip can feel discouraging, what lies on the other side makes it worth pushing through. When you work through this initial phase, you begin to experience genuine shifts in how you think, feel, and relate to yourself and others. Those neural pathways you've been rewiring start to feel more natural. The work becomes less about surviving and more about thriving.

Therapy is not a quick fix, and it's not always comfortable. But for those willing to stay engaged through the difficult early weeks, the transformation is real and lasting. Your brain has an incredible capacity for change, and sometimes the hardest part is simply trusting the process long enough to see it through.

If you're in those first few weeks of therapy right now, or if you're considering starting, I want you to know that feeling worse before you feel better doesn't mean you're failing. It means your brain is doing exactly what it needs to do to heal. Stay the course. Keep showing up. And remember, you're not alone in this journey.