How do you break up with a therapist or cut back on the cadence of your sessions? Trying to figure out what to say. Feel like I’m struggling to make the conversations last the whole session.

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“I would like to wind down our sessions.”

“I would like to work with a different therapist.”

“I am going to take some time off from therapy.”

I know—it sucks to end things with a therapist because it feels like a break up. Remember that this is a relationship you are supposed to benefit from, though. It’s on your therapist to be professional and understand that they cannot be the right therapist for every patient that comes through the door. The ethical thing for them to do is understand and offer next steps for whatever it is YOU want to do next, like offering you a referral if you want to stay in therapy, or bringing your sessions to a natural close (like agreeing to one or two more, or ceasing altogether if it’s your preference).

Whatever you do, please don’t stay with a therapist you don’t have any chemistry with. I have, and it sucked. (Had the unintended effect of making my codependency issues worse, ha)

You got this.

helpfulsmart

I set it up as a financial thing and saving money (she wasn’t covered and I have high deductible). I didn’t stop immediately but I told her I would get in touch in the new year, didn’t know my situation. And in the new year I didn’t reach out. I had also started doing every two weeks, sometimes every three before that. You have more to say when it’s spaced out but it’s true at some point you kind of go in circles (at least I feel like I did).

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Yeah, I actually only had the one issue of the cadence being too often, but that comment about “feeling it” rubbed me the wrong way too. Thanks.

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Do you feel comfortable having an honest conversation and basically saying what you said above, that you feel like you don’t have much to talk about anymore? It might be good to check in with them regarding how they see the future going. I’m not sure if you feel like you’re ready to transition out of therapy all together or just want a new therapist. But when I was starting to feel ready to stop going, I had a very honest conversation with my therapist about that. It was super productive and together we worked out a timeline for eventually stopping.

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I could have an honest conversation but I think I would get some push back because I have an unresolved ongoing situation that I anticipate they will tell me I need their help with…but I don’t know how much more they can really help me.

You said in one of your comments you have an ongoing issue.

At the very least, if you’re not making progress on that, it’s time to go.

And when you’re having trouble filling the time, something’s amiss.

A good therapist will be open to discussing it and be clear about “holding space” for you to come back…

have you had a chance to talk with your therapist? how did it go?

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