Therapy is a deeply personal journey, and finding the right therapist can make all the difference in your mental health progress. But what happens when your therapy sessions start feeling unproductive, frustrating, or even stressful? Just like with any professional relationship, sometimes it’s necessary to move on.
Why Finding the Right Therapist Matters
Therapists, like doctors, have different specialties. You wouldn’t continue seeing a neurosurgeon for a broken foot—so why stick with a therapist whose expertise doesn’t align with your evolving needs? If your mental health goals or concerns have shifted, it might be time to seek out someone with the right experience and training to support you.
For example, you may have originally sought therapy for anxiety but are now questioning your gender identity. In this case, working with a therapist who specializes in transgender care might be a better fit for your journey.
Signs You May Need a New Therapist
Not sure if it’s time to make a switch? Here are some key signs that your current therapist may not be the right fit:
You Feel Stagnant or Aren’t Seeing Progress
Therapy should help you grow and make progress toward your goals. If you’ve been attending sessions consistently but aren’t experiencing any meaningful change, it may be a sign that your therapist’s approach isn’t working for you.
You Frequently Feel Frustrated or Annoyed During Sessions
While therapy can sometimes bring up uncomfortable emotions, you shouldn’t feel constantly irritated or misunderstood by your therapist. If their style or personality doesn’t mesh with yours, this could be a barrier to effective treatment.
You Dread Going to Therapy
If you find yourself avoiding or dreading therapy sessions, that’s a red flag. Therapy should feel like a safe space, even when discussing difficult topics. If it feels like an obligation or causes you stress, it may be time to explore other options.
Your Therapist’s Methods Don’t Align with Your Needs/Experiences
Different therapists use different treatment modalities. If your therapist primarily uses cognitive-behavioral therapy (CBT) but you feel you’d benefit more from a psychodynamic approach, you may want to find someone who aligns better with your therapeutic preferences.
You also want to speak with someone who is more aligned with your experiences. For example, if you are discussing your family of origin in therapy, it can be extremely helpful to speak with a therapist from the same cultural background or one that speaks your native language.
Your Therapist is Not Specialized in Your Area of Concern
Mental health concerns can evolve over time. If you need help with a new issue that falls outside of your therapist’s expertise, consider seeking someone with the right specialization.
Your Therapist Acknowledges Their Limitations
A good therapist will recognize when a client’s needs exceed their scope of practice. If your therapist suggests that you might benefit from seeing someone else, take that as a sign that they have your best interests in mind.
You Are Doing Well
If you are doing well, this could be a sign that therapy may not be needed any longer. This doesn’t mean you are done therapy forever but maybe you and your therapist don’t have as much to discuss because you are doing well and have addressed the concerns that originally brought you to therapy. It can feel scary to move on, especially if you’ve seen the same therapist for a long time. Don’t hesitate to talk to them about this! They will be excited for you and can support your decision.
How to Break Up with Your Therapist
Clients often struggle to break up with their therapist because they worry about hurting their therapists’ feelings. But, ultimately, your therapist will want what is best for you. Chances are, they have also noticed that something isn’t working. Your feedback can also help the therapist improve areas of their practice. Clients often are hesitant to provide feedback, but as therapists, we need the feedback to improve or adjust what isn’t working. Your therapist may also be able to provide recommendations for a therapist who would be a better fit.
It’s also important to note that letting your therapist know you are choosing to move on permanently can open up a spot for someone else.
Ending therapy with a provider can feel awkward, but it’s an important step in prioritizing your well-being. Here are a few tips to make the transition smoother:
- Be Honest and Direct: If you feel comfortable, let your therapist know why you’re choosing to move on.
- Ask for Recommendations: Your therapist may be able to refer you to someone better suited to your needs.
- Plan Your Next Steps: Before ending therapy, try to have a new provider lined up to avoid gaps in your mental health care.
Changing therapists can feel daunting, but it’s an important step in ensuring you receive the best possible care. If you’re feeling stuck, frustrated, or unsupported, trust your instincts and consider making a change. The right therapist is out there—one who understands your needs and can guide you toward meaningful growth and healing.
Need Help Finding a New Therapist?
At Church Wellesley Counselling and Psychotherapy, we can help match you with a therapist who aligns with your needs and goals. You can explore our team of therapists or email us at info@cwcp.ca to get help with finding a new therapist.