If your therapist responds well to this feedback and your experience improves, that’s great! By resolving an interpersonal issue, working to improve your patient-therapist relationship can actually lead to better therapy results than patient-therapist relationships that have no issues. [2] X Research source

They should also be able to understand the role of your identity and experiences in therapy and work with you accordingly. [4] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source If your therapist does not specialize in treatment you need or competently address your identity and experiences, then you may do better with someone who does.

This can also manifest as saying everything’s going well when in fact you need more help, but can’t be open with your therapist. {“smallUrl”:“https://www. wikihow. com/images/thumb/8/81/Break-Up-with-Your-Therapist-Step-3. jpg/v4-460px-Break-Up-with-Your-Therapist-Step-3. jpg”,“bigUrl”:"/images/thumb/8/81/Break-Up-with-Your-Therapist-Step-3. jpg/v4-728px-Break-Up-with-Your-Therapist-Step-3. jpg",“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">

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For a therapist that abuses their role to harm or mistreat you, ghosting is perfectly fine. [10] X Research source Reach out to the therapist’s licensing board to report inappropriate behavior. [11] X Research source

Start by showing appreciation for their time and effort, then clearly express that you are going to stop seeing them. For example: “I appreciate you working with me, but I want to stop our sessions together. ” While it may feel intimidating, a good therapist will be open and receptive to the concerns you express. If they respond negatively, it backs up your judgment to end the relationship. [14] X Research source

“When you ask me to talk about a traumatic experience, I feel like I can’t be open. I need to meet with a therapist that I connect with more. ” “I would like to see a therapist that focuses on___. ”[16] X Research source “I want to try a different approach to therapy. ” “My progress has slowed down, I think I need a change. ” “I don’t think I need to come to therapy anymore. ”

If they respond defensively, you don’t need to debate your decision with them. Their reaction shows that you’ve made the right choice. [18] X Research source

Ask: “Could you refer me to a therapist that specializes in treating ___?” or “I think I would do better with a therapist that shares my cultural background or sexual orientation. Is there anyone you can refer me to?”

The length of a termination phase will vary based on how long you’ve been seeing your therapist, and it may include increasing the time between sessions before stopping altogether. Therapists are encouraged to plan a termination phase, and ideally, they will have brought it up when you started seeing them. If you trust your therapist and are able to schedule more sessions, a termination phase is normal and can be helpful to get the most out of the experience. If your therapist insists that you continue seeing them or tries convincing you to change your mind, like by offering an incentive to stay, firmly repeat that you are done and maintain that boundary if they persist. [21] X Research source

Don’t be afraid to schedule introductory meetings with multiple therapists to decide who will be best for you. Let them know you are exploring your options and be open about your goals and concerns. There are many resources available to help narrow your search, like if you are looking for an LGBTQIA-friendly therapist or struggling to afford therapy.