Recently started with therapy. I feel like the therapist just tells me things a friend would (like take deep breaths, it’s ok if you fail) and not really giving me any practical tools beyond that.

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Styles of therapists vary. Have you given this feedback, asked to be challenged more, asked for homework? Ask them to describe the technique they are using (ACT, CBT, EMDR...) or plot the path forward (make sure they have a plan).

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Thank you McK1 - I will try asking this. I wasn’t sure how to articulate that, but I like how you framed these questions and will try these

Getting s therapist that fits you is like dating. I think you often have to go to several until you find the right one. What you’re describing sounds like this therapist might not be a good fit. Like the first post said go on some more “dates” and search for therapists who use some of those other techniques. I also like more directed and goal oriented therapy and not just talk therapy. I found one therapist in my current city who was great for about 2 years and then I got to the point of just needing a different approach. All of this is ok - and def not all therapists will address your needs so you have to be selective

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Also are there therapists who have a better understanding of our jobs? I told my therapist my anxiety is impacting my ability to communicate effectively, and she told me what is important is that I am doing the job... doesn’t matter if I am not a good talker. I get it that they may not understand every single industry out there, but i feel like my therapist and I are from two different worlds and I don’t know if she understands at all. Not to be ageist but it feels a bit like telling my grandparents why I am stressed at work.

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Thank you McK1 - I will try these!

Cognitive behavioral therapy is great for folks who like activities and actions they can take to work themselves out of a situation. Sounds like you are one of those people. The reality is that a weekly therapist visit is an hour a week. CBT is something you can work on all the time, especially in the moment when you are feeling down.
Read, "Feeling Good". An excellent read and lots of exercises.

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Is this normal? If this is all therapy is about, I am not sure it’s super helpful to me. But also don’t know I just need to find a different therapist.

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