How to Switch Therapists: When It Is Time, What to Say, and How to Do It Well

Wanting a different therapist can feel strangely like betrayal. You may like the person. They may have helped you through a hard time. You may feel guilty, or worry they will be hurt, or fear that starting over means losing all the progress you made. Many people stay in therapy that is not working for months because the thought of saying so feels unbearable.

You do not owe anyone an apology for finding a better fit. Therapists are trained to handle this, and a good one will not take it personally. This page explains how to tell whether it is time to switch, what to try first, how to say it, how to handle the practical side, and how to start well with someone new. It is general information, not a judgment about your current therapist or a substitute for professional advice.

Is it normal to switch?

Yes. Finding the right therapist is often a process, and it is common to meet with one or more people before landing on a good match. Research on therapy consistently points to the quality of the relationship between client and therapist as one of the strongest influences on whether therapy helps. That does not mean the first person you try will be the right one, and it does not mean you did anything wrong if they are not.

Give it a fair chance first

Not every awkward session means a poor match. The first few sessions are often spent getting to know each other, and early therapy can feel slow, uncomfortable, or unfocused. It can help to ask yourself:

• Am I uncomfortable because the work is hard, or because this person is not a good fit?

• Have I given it a few sessions, and have I said what I need?

• Is the discomfort about talking about painful things, or about feeling judged, unheard, or unsafe?

Discomfort that comes with facing difficult feelings is often part of the process. Feeling dismissed, misunderstood, or unsafe is different.

Signs it may be time to switch

You may want to consider a change if:

• You do not feel heard or respected. You feel judged, interrupted, dismissed, or like you have to defend your experience.

• There is no progress after a reasonable time, and attempts to adjust the approach have not helped.

• The style does not suit you. You want more structure or more space to talk, more skills or more reflection, and your therapist cannot or will not adapt.

• Your background or identity is not understood, such as culture, faith, language, sexuality, or experiences of discrimination, and the therapist does not seem willing to learn.

• You dread sessions in a way that goes beyond difficult material.

• Practical barriers keep getting in the way, like scheduling, cost, location, or format.

• Your needs have changed, and the person is no longer the best fit for what you want to work on.

A few situations are more serious. If a therapist breaks your confidentiality without a legitimate reason, behaves inappropriately, pressures you into something you are not comfortable with, or makes you feel unsafe, you should leave, and you can report concerns to your state's licensing board. If you ever feel in danger, call or text 988 or call 911.

Before you switch: consider saying something

If the relationship feels basically safe and respectful, it can help to tell your therapist what is not working. People are sometimes surprised that naming it changes things. You might say:

• "I feel like we are going in circles. Can we talk about what we are working toward?"

• "I would like more practical skills, not just talking. Can we try that?"

• "I do not feel like you understand this part of my background. Can we talk about it?"

A good therapist will welcome this and may adjust. Even if it does not change anything, the conversation will clarify what you need next. You do not have to do this. Some people prefer to move on without a conversation, and that is a valid choice, especially if you do not feel safe or comfortable raising it.

What to say when you decide to switch

You do not need a long explanation or a good reason, but a few honest, kind sentences are usually enough. Some options:

• "I appreciate the work we have done, and I have decided to try a different approach, so I will be ending our sessions."

• "I have realized I need someone with more experience in [a specific concern or background], so I am going to switch."

• "I do not think this is the right fit for me. Thank you for your time."

• "I would like to keep seeing someone here, but with a different clinician. Is that possible?"

You can do this in a session, by message, or by phone, whichever feels right. If you can, a closing session is worth considering. It lets you review what you have gained, name what you still want to work on, and end without leaving things hanging. Therapists are trained to support clients through endings and will usually help with the transition, including offering referrals.

If you are working through an agency or practice with multiple clinicians, you may be able to ask for a different clinician without ending care altogether. Availability varies, so ask.

The practical side

A few steps make the move smoother:

• Do not wait until you are in crisis. Switching is easier when you are not scrambling.

• Avoid a gap if you can. If possible, line up a new clinician before ending with the current one.

• Ask about records. You can request a summary of your treatment and ask for your records to be sent to a new provider with your written authorization. The new clinician may ask for them.

• Check your insurance. Confirm that the new clinician accepts your plan, how many sessions are covered, and whether authorization is needed.

• Think about format. If scheduling or location was part of the problem, consider evening or weekend times, or video sessions.

• Tell the new clinician what you learned. Share what helped, what did not, and what you want more of. That is useful information, not a complaint.

Starting with someone new

A new beginning does not mean starting from zero. The self-knowledge, language, and coping skills you have built come with you. A few things help the first sessions go well:

• Say what you are looking for and what did not work before

• Ask how they work and what a typical session looks like

• Ask about their experience with your concern and background

• Agree on how you will check in about whether it is working

• Give it a few sessions, and keep saying what you need

If you are anxious about starting over, tell the new clinician. A good one will go at a pace that feels manageable.

Finding a better fit

Think about what matters to you. Some people want a particular approach, such as skills-focused or reflective. Others want someone who shares or understands their culture, faith, language, or identity. Others need specific times, a location, a format, or insurance compatibility. In the therapist directory, you can compare clinicians by credentials, state, and how they describe their approach. If you are not sure what to look for, you can ask the registration team for help. You can also learn about approaches such as cognitive behavioral therapy and whether they suit you.

Radiant Recovery & Counseling sees clients at its Minneapolis clinic and Atlanta office and by secure video across Minnesota and Georgia. The Minnesota and Georgia telehealth pages explain how video sessions work. According to Radiant's contact page, sessions are not recorded, and evening hours run Monday through Thursday.

Reaching out

When you request an appointment, you can say that you have worked with a therapist before and what you are hoping will be different. You do not have to explain in detail. Questions you might ask:

• Do you have experience with my concern and my background?

• How do you adapt if something is not working?

• How will we know whether we are a good fit?

• What happens if I want to try someone else later?

Availability varies by clinician and location. If thoughts of suicide arise, call or text 988, or call 911.