Many people sit through sessions that aren’t quite working because they don’t want to seem rude. But your feedback is one of the most useful things you can bring, and a good therapist wants to hear it.
You can say it simply
“I’d like more practical tools between sessions.”
“I need more time before we talk about that.”
“Something you said last week didn’t sit right with me.”
“I’m not sure this is helping. Can we talk about it?”
Write it down if speaking is hard
If it’s difficult to say out loud, jot a few notes on your phone and read them at the start of the session. That’s completely fine.
It’s not a test
Changing direction is a normal part of therapy. Sometimes it means trying a different approach. Occasionally it means finding a different therapist, and that’s okay too. What matters is that you get the help you came for.
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Want to talk about it?
If something here hit close to home, a free 15-minute call is a low-pressure first step.
If you’re in crisis, please don’t wait for an appointment. In the US, call or text 988 to reach the Suicide & Crisis Lifeline, or call 911 if you’re in immediate danger. Outside the US, contact your local emergency number.