Hey friend, welcome back to The Ariza Inspire Podcast, the show where we talk all things mental health in a real, relatable, and judgment-free way. I’m Samantha, a licensed professional counselor. 

Today we’re getting into something that doesn’t come up often enough but is so important:

How to break up with your therapist.

If you are listening to this after episode 8, then you have concluded that you need to find a new therapist. Again, these questions and experiences are the main reason for why this podcast even exists. So, I am here for you.

Because it’s a thing.

And guess what? You’re not a bad client, a bad person, or ungrateful if therapy just isn’t working anymore.

This episode is for anyone who’s been feeling like something’s off in therapy—but you’re not quite sure what to do about it.

Let’s talk it out.

🎧 SEGMENT ONE: WHY YOU MIGHT WANT TO MOVE ON

Let’s keep it simple.

You might be thinking about ending therapy because:
• You’re not feeling seen or understood.
• The vibe is off.
• You’re not growing.
• Or your needs have changed.
• The therapist is waving a lot of red flags.

We went into detail about these in Episode 8 but these reasons are more than enough to consider ending therapy with your current therapist.

Therapy is a relationship, and not every relationship is built to last forever.

Sometimes, we outgrow the situations that once helped us.

And sometimes… it just wasn’t the right fit to begin with.

That’s okay.

🎧 SEGMENT TWO: WHAT TO SAY WHEN YOU’RE READY TO END THERAPY

So… what do you actually say?

This part can feel awkward. A little scary.

But it doesn’t have to be a dramatic breakup speech. You can be clear, kind, and still take care of yourself.

Here are a few examples of how to start the conversation—whether by email, phone, or in session.
🗣️ Short and simple:
"Hey [Name], I’ve decided to end therapy at this time. I really appreciate the support, but I won’t be scheduling any more sessions."

🗣️ Gentle and grateful:
"I’ve been thinking about how therapy has been going, and I think it’s time for me to explore other options. I’ve really appreciated the time we’ve spent together—thank you for all the support."

🗣️ Direct and honest:
"I don’t feel like I’m getting what I need from our sessions, and I’ve decided to look for a different therapist. I wanted to let you know instead of just disappearing."

🗣️ If your needs have changed:
"I’m looking for someone who specializes in [grief, trauma, ADHD, etc.], and I think it’s time for me to work with a therapist who can offer that. Thank you for everything so far."

🗣️ If you want closure in the session:
"Can we use our next session to talk about wrapping up? I’m realizing I might be ready to move on."

Any of those are valid. You get to pick what feels most natural—and you don’t owe a full explanation if you don’t want to give one.

🎧 SEGMENT THREE: DEALING WITH THE GUILT

Let’s talk about the thing that trips most people up: guilt.

That little voice in your head might be saying:
• “What if I hurt their feelings?”
• “What if I’m overreacting?”
• “Maybe it’s just me…”

Here’s the truth:

You are allowed to leave therapy that’s not working for you.

Therapists are trained professionals—they know not every client will stay forever. Your job is not to protect their feelings. Your job is to protect your growth.

And get this—sometimes the best therapists will even say, “If at any point you feel like you’re not getting what you need from me, please bring it up. I want what’s best for you.”

A therapist who supports your autonomy? That’s the dream.

Also, ending therapy doesn’t mean you didn’t grow. It doesn’t mean the time was wasted.

Even relationships that end can be meaningful. Even therapy that wasn’t perfect can teach you what you do want moving forward.

And guilt? That’s often just evidence that you care about people. That you’re thoughtful. But don’t confuse guilt with a reason to stay stuck.

Try reframing the guilt like this:

• Instead of: “I feel bad for leaving.”
Think: “I deserve support that truly fits my needs.”

• Instead of: “They’ll be disappointed.”
Try: “They want what’s best for me—even if that’s not them.”

You are not abandoning anyone. You are advocating for yourself.

And you know what? That’s a sign that therapy is working—you’re learning how to prioritize your well-being.

🎧 SEGMENT FOUR: HOW TO TRANSITION OUT

So you’ve decided to move on. What now?

Here are some steps to make that transition smoother and more empowering:

✅ 1. Reflect on what wasn’t working.
Was it the style? The structure? The communication?
Take a few minutes to jot down your thoughts. It’ll help you know what to look for in your next therapist.

✅ 2. Clarify what you do want.
Would you prefer someone more structured? More warm and affirming?
Do you want a specific approach like EMDR, IFS, or somatic therapy?
Get curious about what your ideal support looks like now.

✅ 3. Ask for referrals—if it feels right.
If your therapist is someone you trust, you can say:
"Do you know anyone who specializes in [your need]?"
They may actually help you find your next fit.

✅ 4. Plan a few self-check-in tools.
After leaving therapy, it helps to have some emotional first-aid ready.
That could be journaling, connecting with friends, revisiting old coping skills, or even scheduling a consult with a new therapist in advance.

✅ 5. Honor the ending.
Even if it wasn’t a perfect fit, that chapter still mattered.
You can write a note to yourself like,
"Here’s what I’m proud of from this time."

Closure is healing.

🎧 CLOSING THOUGHTS

So if you’ve been wondering whether it’s time to end therapy, this is your reminder:

You’re allowed to listen to your gut.

You don’t need a dramatic reason. You don’t need anyone’s permission but if you need one, consider this your permission slip.

You are not too sensitive, too demanding, or too much.

You’re just someone who deserves care that actually works for you.

And hey—if you’re listening to this and realizing, “I think I need to have that conversation soon…”

Take a breath. You’ve got this. You can be kind and clear. Honest and respectful. And above all, you can do what’s right for you.

All relationships take courage to begin—and sometimes even more courage to end.

And breaking up with your therapist?

It’s not a failure. It’s a form of self-respect.

Remember—therapy is one way you support yourself, not the only way.

You get to be in charge of what’s working, what’s not, and what comes next.

You’re not giving up. You’re growing up.

Thanks for tuning in today on The Ariza Inspire Podcast. This is our last episode of season one, the “How to Therapy” Guide. If this episode helped you feel more confident about your next steps, share it with a friend, or leave a quick review—it really helps more people find the show.

And hey, if you do end up having “the talk” with your therapist?
I’m proud of you.

You’re doing brave, beautiful work.

Until next time—be gentle with yourself.