Choosing to switch therapists can feel difficult, especially when you have already invested time in building a therapeutic relationship. Some frustration, discomfort, or periods of slower progress can be a normal part of therapy. However, persistent lack of progress, feeling consistently unheard, ethical concerns, an unsuitable treatment approach, or practical barriers may indicate that your current therapist is not the right fit. Recognizing these signs can help you make a more informed decision about your mental health care.
How do you know if therapy isn’t helping you make progress?
A lack of progress does not automatically mean you need a new therapist. Therapy can take time, and progress is not always linear. However, if you have been attending consistently and your concerns, goals, or difficulties remain unchanged without a clear treatment rationale, it may be worth discussing your progress with your therapist or considering a different provider.
Progress in therapy can look different depending on:
- your reason for seeking therapy;
- the type and severity of your difficulties;
- the goals you have agreed on with your therapist;
- the therapeutic approach being used;
- how frequently you attend sessions;
- factors outside therapy that affect your wellbeing.
Rather than focusing on a specific number of sessions, consider whether there is a meaningful treatment process taking place.
Ask yourself:
- Do I understand what we are working toward?
- Can I see any changes in my symptoms, behaviour, relationships, or coping?
- Do sessions help me understand myself or my difficulties differently?
- Am I learning or practising strategies that are relevant to my goals?
- Have I discussed my concerns about progress with my therapist?
A temporary plateau is different from persistent stagnation. Therapy may sometimes involve difficult periods before meaningful changes become noticeable. What matters is whether your therapist can explain what is happening in treatment and whether the work remains connected to your goals.
If you feel stuck, raising the issue directly can be useful. A therapist should be able to discuss your goals, progress, difficulties, and treatment plan with you rather than treating questions about progress as a problem.
What if you don’t feel understood or comfortable with your therapist?
The therapeutic relationship matters because therapy requires enough trust and collaboration for you to discuss difficult experiences openly. Research on the therapeutic alliance consistently finds an association between the quality of the therapist-client relationship and psychotherapy outcomes. If you repeatedly feel dismissed, judged, ignored, or unable to discuss important issues, it may be worth addressing the problem or looking for another therapist.
You might notice that:
- your therapist regularly interrupts or redirects you;
- your concerns are repeatedly dismissed;
- sessions focus on topics that do not match your agreed goals;
- you feel judged for your thoughts, emotions, identity, or experiences;
- you are afraid to disagree with your therapist;
- you leave most sessions feeling misunderstood rather than supported;
- you do not feel sufficiently safe to talk openly.
A good therapeutic relationship does not mean you will always feel comfortable. Therapy can involve challenging questions, difficult emotions, and conversations you would rather avoid. Discomfort alone is therefore not necessarily a sign that something is wrong.
The more important question is whether the discomfort serves a therapeutic purpose and can be discussed openly.
Cultural and individual differences can also affect therapeutic fit. A therapist does not need to share your background to work effectively with you, but they should be willing to understand experiences that are relevant to your identity, culture, values, or circumstances. Professional ethical standards emphasize respect for individual differences and competence in working with relevant populations.
If you repeatedly feel that an important part of your experience is being misunderstood or dismissed, another therapist may be a better fit.
What are the signs that a therapist has crossed a professional boundary?
Professional boundaries help protect the therapeutic relationship and reduce the risk of harm or exploitation. Concerns about boundaries should be taken seriously, particularly when a therapist’s behaviour creates a dual relationship, involves exploitation, or makes the therapeutic relationship feel unsafe. Professional ethical standards specifically address multiple relationships, exploitation, sexual relationships with clients, competence, and avoiding harm.
Potential warning signs include:
- asking you for personal favours unrelated to therapy;
- attempting to establish an inappropriate personal or social relationship;
- excessive disclosure about the therapist’s private life that shifts attention away from your treatment;
- comments about your appearance or sexuality that feel inappropriate;
- financial arrangements that are unclear or exploitative;
- pressure to make decisions that primarily benefit the therapist;
- behaviour that repeatedly blurs the professional boundaries of therapy.
More serious concerns include sexual or romantic behaviour involving a current client, exploitation, or conduct that places you at risk. For psychologists, the APA Ethics Code explicitly prohibits sexual intimacies with current therapy clients and addresses harmful multiple relationships and exploitation.
You do not have to convince yourself that a boundary violation is serious enough before taking your discomfort seriously. If you feel unsafe or believe a therapist has behaved unethically, you can seek support from another qualified mental health professional or an appropriate professional or regulatory body.
Could a different type of therapy be a better fit for your needs?
Yes. Different psychological treatments use different methods, and the most appropriate approach depends on the problem being treated, your goals, your circumstances, and the available evidence. If your current treatment does not seem appropriate for your needs, discussing another therapeutic approach or seeking a therapist with relevant specialist training may be reasonable.
For example, depending on the problem, treatment may involve approaches such as:
- Cognitive Behavioural Therapy (CBT);
- trauma-focused psychological therapies;
- interpersonal approaches;
- psychodynamic therapies;
- mindfulness-based approaches;
- other structured or integrative forms of psychotherapy.
The important question is not simply whether a therapy is popular, but whether the approach is appropriate for your specific difficulties and whether the therapist has relevant training and experience.
Your therapist’s working style can also affect the fit. Some people prefer structured sessions with clearly defined exercises and goals, while others prefer a more exploratory approach. Neither preference is universally better. The relevant question is whether the way therapy is being conducted helps you work toward your goals.
If you are unsure, ask your therapist:
- What approach are we using?
- Why is this approach appropriate for my concerns?
- What are we trying to achieve?
- How will we know whether treatment is helping?
- Are there other approaches that could be considered?
A therapist should be able to explain their approach and its relevance to your treatment in language you can understand.
Can practical problems be a reason to change therapists?
Yes. A therapist can be clinically appropriate and still be impractical for your circumstances. Problems with scheduling, location, cost, session format, or continuity can make it difficult to attend regularly and maintain treatment.
Common practical barriers include:
- appointment times that repeatedly conflict with work or family responsibilities;
- a location that is difficult or expensive to reach;
- limited availability between sessions;
- changes in fees that make ongoing treatment unaffordable;
- insurance or reimbursement changes;
- lack of online sessions;
- frequent cancellations or rescheduling that disrupt continuity.
Practical fit is not a superficial concern. If you cannot attend consistently because of scheduling or access problems, even a strong therapeutic relationship may be difficult to maintain.
For example, if your therapist only has appointments during your working hours and you repeatedly have to cancel, another therapist with more suitable availability may allow you to engage more consistently in treatment.
Before switching, it can be worth asking whether the problem can be solved. A therapist may have another appointment time, offer online sessions, or be able to recommend a colleague if they cannot accommodate your needs.
Should you talk to your therapist before switching?
If you feel safe doing so, discussing your concerns before ending therapy can sometimes clarify whether the problem can be resolved. You can tell your therapist that you are concerned about your progress, the therapeutic relationship, the treatment approach, or practical arrangements. This conversation can also give you useful information about how they respond to feedback.
You might say:
- “I don’t feel that we’re making progress toward the goals we discussed.”
- “I think I need a more structured approach.”
- “I often leave sessions feeling that my main concerns haven’t been addressed.”
- “My current appointment times are becoming difficult to manage.”
- “I’d like to discuss whether another type of treatment might be more appropriate.”
A therapist’s response can help you decide what to do next. An open discussion may lead to an adjustment in treatment, clearer goals, a referral, or a mutually agreed decision to end therapy.
However, you do not have to have this conversation if you feel unsafe or if there has been serious misconduct. In those situations, prioritising your safety and seeking appropriate support may be more important than maintaining the therapeutic relationship.
How can you switch therapists without disrupting your care?
If you decide to change therapists, you can make the transition more straightforward by preparing a few practical details in advance. You do not necessarily need to start from the beginning with a new therapist. Relevant information about your previous treatment can help you explain what you have already tried and what you want to address next.
Before changing providers, consider:
- identifying the main reason you want to switch;
- writing down your current treatment goals;
- noting which approaches or exercises have and have not been useful;
- checking whether you need copies of relevant treatment records;
- asking your current therapist for a referral if you feel comfortable doing so;
- arranging your next appointment before ending treatment if continuity is important.
When meeting a potential new therapist, be specific about what you are looking for. You can explain what did not work previously without criticising your former therapist.
For example:
“I was in therapy for anxiety, but I felt that the sessions were too unstructured. I’m looking for someone who has experience treating anxiety and can work with clearly defined goals.”
You can also ask a potential therapist about their qualifications, experience with your concerns, therapeutic approach, session format, availability, and fees.
There is no universal number of sessions after which a new therapeutic relationship should feel completely established. Building trust takes time, and the experience will differ from person to person. What matters is whether the new relationship develops in a way that feels safe, collaborative, and relevant to your goals.
Frequently asked questions
How long should I wait before switching therapists?
There is no universal number of sessions that everyone should complete before changing therapists. If there are serious ethical concerns, you feel unsafe, or the treatment is clearly inappropriate for your needs, you do not have to wait. In other situations, discussing concerns about progress and fit with your therapist can help you decide whether the difficulties are temporary or indicate a more fundamental mismatch.
Will my therapist be offended if I want to switch?
A therapist may have their own emotional response to a client ending therapy, but your decision about your mental health care is yours to make. A professional therapist should be able to discuss the reasons for ending treatment and, where appropriate, help with continuity of care or referrals.
Should I tell my current therapist why I’m switching?
You can explain your reasons if you feel comfortable doing so, particularly when the issue involves treatment goals, therapeutic approach, or practical arrangements. If you are leaving because you feel unsafe or have concerns about serious boundary violations, you are not required to have a detailed conversation before seeking another provider.
How do I find a new therapist who’s a better fit?
Start by identifying what you need from therapy. Consider the concerns you want to address, the type of treatment you are looking for, practical requirements such as online sessions or availability, and the therapist’s relevant training and experience. Before booking, you can ask potential therapists about their approach and experience with concerns similar to yours.
Can switching therapists affect my progress?
Changing therapists can involve a period of adjustment because you need to explain your history and establish a new therapeutic relationship. At the same time, continuing with a therapist who is not a good clinical or practical fit is not necessarily the best way to preserve progress. If you are considering a change, discuss the transition and continuity of care with your current therapist when it is safe and appropriate to do so.
What if I’ve already switched therapists several times?
Several changes do not automatically mean that something is wrong. Finding an appropriate therapist can take time, and circumstances can change. However, if you notice the same pattern repeatedly—for example, leaving therapy whenever sessions become emotionally difficult—it may be useful to explore that pattern with a therapist. Understanding why previous therapeutic relationships ended can help you identify what you need from your next one.
How much does it cost to switch therapists?
The cost depends on the provider, location, insurance or reimbursement arrangements, and whether the new therapist charges for an initial consultation. Before booking, check the therapist’s current fees and cancellation policy. If cost is a major barrier, you can also ask about session frequency, lower-cost options, or whether online therapy is available.
Sources
- Norcross, J. C., & Wampold, B. E. (2011). Evidence-based therapy relationships: Research conclusions and clinical practices. Psychotherapy, 48(1), 98-102. https://doi.org/10.1037/a0022161
- Michael, Lambert. (2013). The efficacy and effectiveness of psychotherapy. Bergin and Garfield’s handbook of psychotherapy and behavior change. 169-218.
- Flückiger, C., Del Re, A. C., Wampold, B. E., & Horvath, A. O. (2018). The alliance in adult psychotherapy: A meta-analytic synthesis. Psychotherapy, 55(4), 316-340. https://doi.org/10.1037/pst0000172
- Baldwin, S. A., Wampold, B. E., & Imel, Z. E. (2007). Untangling the alliance-outcome correlation: Exploring the relative importance of therapist and patient variability in the alliance. Journal of Consulting and Clinical Psychology, 75(6), 842-852. https://doi.org/10.1037/0022-006X.75.6.842
- American Psychological Association. (2017). Ethical principles of psychologists and code of conduct. https://www.apa.org/ethics/code/
- Swift, J. K., & Greenberg, R. P. (2014). A treatment by disorder meta-analysis of dropout from psychotherapy. Journal of Psychotherapy Integration, 24(3), 193-207. https://doi.org/10.1037/a0037512
If you are looking for a therapist with experience relevant to your concerns, you can explore different professionals, therapeutic approaches, and practical options before making your choice.
