The Power of Insight vs. Action in Therapy

In the therapy world—and in pop culture too—there’s an ever-present lure of figuring out why something started. Why do I feel this way? Why do I keep sabotaging my relationships? Why am I so anxious all the time? For many, there’s a hope that if they find the origin—the root cause—everything will fall into place. They’ll understand it, and then they’ll fix it.

That idea isn’t new. It’s deeply rooted in traditional psychotherapy, especially in the work of Sigmund Freud. Everyone knows Freud, whether you’ve studied psychology or just seen movies where therapists say, “Tell me about your childhood.” Freud’s entire framework focused on uncovering unconscious motivations and connecting them to early life experiences. That kind of insight holds value. Even Freud, nearing the end of his life, reportedly let go of his belief that all unresolved childhood conflicts were central to most emotional and psychological struggles.

But insight is not the same as progress.

The Catharsis of Insight

There is a real emotional release—what some call catharsis—that comes from recognizing where something began. When a client has a significant “aha” moment and makes connections, it can feel like a breakthrough. It brings hope: Now I know. Now I can change.

And sometimes, that’s true. But not always.

Often, clients get stuck in a cycle of rediscovery. They find an origin story, feel empowered, and then… nothing changes. Weeks later, they return with another insight. And then another. It can feel productive but ultimately remains a mirage. They’re still stuck. The issues persist. The pain remains unchanged.

Real-Life Examples

I’ve seen this with real clients:

• Client One: A woman was depressed and isolated. She traced her hopelessness back to a neglectful mother. The insight offered temporary relief—it made sense for a moment. But it didn’t help her get out of bed. She still avoided making that phone call. Each session, she’d say, “I think it all started with how she used to talk to me when I cried.” I’d gently respond, “That might be true… but what are you going to do today?”

  
  

• Client Two: Another client, battling active addiction, had many insights about his trauma. He knew exactly how childhood emotional neglect caused his craving for comfort. Yet, that knowledge didn’t stop him from using. He often said, “I know where this comes from—I just don’t know how to stop.” Therein lies the key issue. Understanding doesn’t lead to change.

  
  

• Client Three: A woman wrestling with chronic anxiety traced her nervous responses back to bullying in childhood. She understood her anxiety in detail. However, the fear still emerged during meetings or while driving. What eventually helped was not more insights—it was engaging in small, repeatable exposures and breathing through panic, again and again.

  
  

Modern Therapy: From Why to What Works

This understanding explains why modern clinical practices have evolved. We now prioritize what works instead of why something started. How do we help people move forward? How do we build new habits and face our fears, tolerating discomfort while taking small steps, even when scared?

This type of therapy may not seem flashy. It doesn't generate dramatic moments of clarity. Instead, real change often happens quietly. It requires hard work and consistency. It’s about doing something different even when you don’t feel like it. It’s about falling, getting back up, and repeating that process continually.

Mental health work is indeed work. Genuine change is more about repetition than revelation. Many find this hard to accept. It’s easier to dig into the past than to commit to uncomfortable actions in the present.

The Trap of the Emotional High

There’s a difficult truth: uncovering the past feels significant. It’s often charged with emotion. This perception can lead to a dependency on insight alone. Some become addicted to discovery. They believe that the next insight will finally unlock their healing. Yet, healing isn’t usually a key—it’s a path.

On that path, we encounter obstacles. We try various approaches, sometimes stumbling. We regroup and try again. That represents real work, and it’s far from glamorous. But it’s how people genuinely get better.

Should We Ditch Insight Altogether?

No, insight holds value. Connecting the dots can be empowering, especially when it provides clarity. It can help someone feel seen and understood. However, insight alone does not lead to transformation. At some point, we have to stop digging and start building.

Moving forward involves doing small things:

• Facing what we’re avoiding.

• Learning to tolerate discomfort.

• Taking steps even when it’s hard.

• Repeating new behaviors until they feel natural.

  
  

So, if you’re in therapy—or contemplating starting—and find yourself continuously chasing the origin story, consider asking a different question: What would it look like to do something different this week—even if I’m still unsure why I feel the way I do?

Remember: Action is the bridge between understanding and change. That’s where real progress lies.