How do I talk to my therapist about feeling stuck?

Starting therapy is a brave and important step and I know it can sometimes feel vulnerable or even scary to share everything on your mind especially when you have concerns or doubts about the process. Maybe you feel stuck, misunderstood, or unsure if therapy is really helping you. I want you to know that these feelings are completely normal and they are exactly why talking openly with your therapist about what you are experiencing is so important.

Therapy is a relationship. It is not just about your therapist giving advice or fixing things for you. It is a two-way street where your voice and experience are central. A good therapist truly wants to hear your concerns, your feedback, and even your frustrations. Creating a safe and welcoming space where you feel comfortable expressing yourself honestly is part of my job and it is something I take seriously.

If you ever feel uncomfortable or unsure about how therapy is going, please know that it is okay and even encouraged to say so. Bringing your concerns into our conversation helps me understand you better and allows me to adjust my approach to better meet your needs. Sometimes those honest conversations open up new doors for healing and growth.

How Do I Talk to My Therapist About Feeling Stuck?

Feeling stuck in therapy is something many people experience at some point. It might feel like you are not making progress, or that you keep revisiting the same issues without moving forward. These feelings are valid and important to share. Here are some tips to help you bring this up in your sessions:

• Be honest and straightforward: You can say something as simple as, “I feel stuck right now,” or “I’m not sure if I’m making progress.”

• Describe what stuck feels like for you: Is it confusion, frustration, boredom, or something else? Giving examples helps your therapist understand your experience better.

• Ask questions: It’s okay to ask your therapist what they think about your progress or if they have suggestions on how to shift the work. Your therapist will also check in from time to time on how you think progress is going and if it is going in a direction you are interested in.

• Remember it’s a shared process: Your therapist is there to work with you, not do therapy to you. Your feedback helps guide the direction of your sessions.

Opening up about feeling stuck can be a powerful way to break through and find new paths forward in your healing journey.

I understand that opening up about concerns can be really hard. You might worry about disappointing your therapist or sounding difficult. Or you might simply not know how to begin that conversation. Your feelings are valid and I want you to know you are not alone in feeling this way. If it feels easier, you can write down your thoughts before our session or try saying something simple like, I am wondering if I am making progress or sometimes I feel stuck during our sessions. These small steps can create a richer dialogue and help us connect more deeply.

When the time comes to end therapy, I want to highlight how important termination sessions are. Saying goodbye and reflecting on your journey together gives you a chance to acknowledge all the hard work you have done, celebrate your progress, and identify tools or practices to carry forward in your life. Ending therapy is not just about stopping sessions but about creating closure and integration. If you feel unsure about ending therapy we can talk it through together and make sure you feel supported every step of the way.

Your voice matters in therapy. Your thoughts, feelings, and concerns are not only valid but essential. I want therapy to be a place where you feel safe enough to speak your truth. If you ever feel unsure or stuck I invite you to bring those feelings into your sessions. You do not have to have all the answers. Just being honest with yourself and with your therapist is where true healing begins.