5 Signs to Know You Need a New Therapist

TherapyMental Health
Written By Christopher Johnson, MS, LPCC
two people talking to a therapist

In psychotherapy, decades of research shows the therapist-client relationship matters more than any specific treatment model or therapeutic technique. Yet many clients remain in therapeutic relationships that have stopped serving them due to potential feelings of loyalty, guilt, or uncertainty. Wanting to switch therapists does not make you difficult; it makes you empowered! Below you can find five signs that can signal a need to make changes with a mental health professional, methods on how to leave a therapist, and what to look for when looking for a new therapist.

Sign #1: You Don't Feel Heard or Understood

Effective therapy requires you to genuinely feel seen. If you consistently leave sessions feeling misunderstood, that's a significant red flag in therapy.

What to look out for:

  • Your therapist persists in interrupting or redirecting you before you finish stating what you want to convey

  • They make stereotypical assumptions about your experiences

  • You feel judged when discussing sensitive topics

  • Your cultural or identity-specific experiences are minimized

  • Constantly explaining yourself without being understood

  • Holding back because they won’t understand

Sign #2: Your Therapist Violates Boundaries

Professional boundaries protect you and maintain therapeutic safety.

Red flags include:

  • Contacting you outside of sessions for non-emergencies

  • Making uncomfortable comments about your appearance or lifestyle

  • Discussing their own problems, shifting focus from your care

  • Oversharing personal life irrelevant to your treatment

  • Social media connections

  • Needing emotional support from you

Sign #3: You're Not Making Progress

Therapy isn't linear, but extended periods without meaningful progress warrant concern. This factor is important to consider as it can be a sign that therapy is not working.

Red flags include:

  • Discussing the same issues without new insights for months

  • No symptom improvement despite consistent attendance and client engagement

  • No clear treatment plan or goals

  • Therapist becomes defensive when you express concerns or complaints

Sign #4: Your Therapist Imposes Their Values

Your therapist should support your growth according to YOUR values—not impose their worldview or personal beliefs.

Warning signs:

  • Pushing decisions aligned with their values and/or beliefs, not yours

  • Making judgmental comments about your lifestyle or choices

  • Dismissing your spiritual beliefs without clinical justification

  • Insisting there's only one "right" way

  • Obvious disapproval when you don't take their advice

Sign #5: You Consistently Feel Worse After Sessions.

Therapy can be uncomfortable, but there's a difference between productive discomfort and harmful experiences.

Poor therapist fit indicators includes:

  • Leaving sessions feeling retraumatized

  • Being pushed into topics you've said you're not ready for

  • Feeling shamed or blamed rather than understood

  • Mental health symptoms worsening since starting therapy

When to Switch Therapists: Making the Decision

Your therapist is a professional providing a service. You would not stay with a physician who was not treating your physical health effectively—the same applies here for your mental health.

How to leave your therapist:

1. Direct conversation

"I've appreciated our work together, but I need a different therapeutic approach for this phase of my healing."

2. Written communication

"After reflection, I've decided to pursue therapy with a different provider. Thank you for your support."

3. Simply not scheduling

If the relationship feels unsafe, you're not obligated to explain.

Finding a New Therapist

When ready to find a new therapist, consider:

  • What did not work previously and what you are seeking instead

  • Interview potential therapists during consultation calls

  • Trust your instincts from the first session

  • Ask directly about their experience with your specific concerns

Final Thoughts

The decision to switch therapists is an act of self-advocacy and choice. I have had clients come to me after years with therapists who were not serving them well; they invariably regret not making the change sooner. Honoring and valuing your time will help the overall therapeutic process when you do find a good fit.

You deserve a therapeutic relationship that supports your growth, respects your autonomy, maintains boundaries, and helps you reach your goals. If your current relationship is not meeting these standards, seeking a new therapist might be an important part of your healing journey.

Trust yourself. Your instincts are valid.

Christopher Johnson, MS, LPCC

Christopher Johnson is a Licensed Professional Clinical Counselor and Certified Rehabilitation Counselor specializing in integrated mental health, substance use, and disability-related counseling. He earned his B.A. in Sociology and M.S. in Clinical Rehabilitation and Mental Health Counseling from California State University, Fresno, and holds certifications as a Clinical Anxiety Treatment Professional, Mindfulness-Informed Professional, and DBT-trained clinician. With extensive experience supporting individuals, couples, and families through disability-related trauma, substance use recovery, and anxiety, CJ brings an authentic, strengths-based approach that honors each client's unique identity and circumstances. As a passionate advocate for LGBTQ+ individuals and people with disabilities, his creative and adaptable therapeutic style—guided by his motto "Always Adapting"—helps clients build coping skills, improve communication, and cultivate meaningful self-growth at Olive Leaf Family Therapy.

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