Switching Therapists Without Guilt

Switching therapists is a normal and healthy part of finding the right care. You don’t have to stay in a therapeutic relationship that doesn’t feel safe, helpful, or attuned to your needs. Therapists understand that fit matters and will not take it personally if you choose to switch.

You wouldn’t keep seeing a doctor who doesn’t listen or makes you feel uncomfortable. The same goes for therapy. And yet, so many people feel guilty for even thinking about switching therapists. Some people worry about losing progress or having to “start over” with someone new, but you can manage these concerns by requesting a summary of past work, noting what strategies have helped, and sharing these with your new therapist to ensure continuity of care. 

Why Fit Matters in Therapy

Therapy is more than just clinical expertise; it’s a relationship. Trust, emotional safety, and mutual respect are the foundation of it. So you may not be surprised to know that research consistently shows that the strength of the therapeutic relationship, also known as the therapeutic alliance , is one of the strongest predictors of positive outcomes, regardless of the type of therapy used.

It makes sense. Being vulnerable requires trust and assurance that you’ll be met with empathy, validation, and support. When that foundation is present, therapy becomes a safe space to take risks and open up.

Common Reasons People Switch Therapists

Whether you’re already in therapy and questioning your current match, or you’ve been hesitant to start because you’re worried about connecting with the “right” person, you’re not alone. Here are some of the most common reasons people decide to switch therapists:

• Your therapist’s style doesn’t match your needs (too passive, too pushy, too clinical, too casual)
• You’re not making progress
• You don’t feel seen
• Life changed and you have new goals or a new focus
• You feel emotionally misunderstood

Therapists understand wanting to switch. If you want to, you can bring up your concerns directly, like  explaining what’s not working or what you’d like more of to give your therapist the opportunity to adjust their approach. This conversation is completely optional, and it’s equally valid to decide to switch without having that discussion.

How to Actually Switch Therapists

There’s no “right” way to change therapists. Some people prefer to talk it through directly, while others opt for a more low-key route. Here are a few options, depending on your comfort level:

Say It Directly

If you’ve worked with your therapist for a few sessions, or a long time, you might approach it directly because you’ve built a relationship together.

• “I value the work we’ve done together, and I’m realizing I need to try a different style of therapy to reach my current goals.”
• “I appreciate how much I’ve grown while working with you but I’m not sure this type of therapy is meeting my needs anymore. 

Keep It Simple

Alternatively, you may feel like you don’t want to give a full explanation and you want to keep it short and sweet.

• “I’ve decided that I want to pause right now.”
• “I don’t have the bandwidth for therapy right now and I want to get the most out of this.” 

Let the Platform Handle It

If you’re using a care platform like Spring Health, you can request a new match without confronting your current provider unless you want to have one.

What Switching Isn’t

Switching therapists is not a personal failure, disrespectful, a waste of your time (or the therapist’s) or you being “too picky.” Therapy is a deeply personal experience where you’re opening up about the most vulnerable parts of yourself. Finding the right therapist who can lead you on this journey can take some trial and error.

Exploring a different therapeutic relationship is a sign that you’re honoring your needs and ensuring you’re making the most out of your experience by finding someone who truly supports your growth and goals.

Finding the Right Fit Next Time

At Spring Health, our matching process is designed to get more personal over time. The more you share your preferences, goals, and communication style the better we can support you. Take time to reflect on what didn’t work in your last match and what qualities you’d like in your next therapist, whether that’s a certain communication style, therapy approach, or personality fit.  Sometimes knowing what didn’t work can help you find what does work. Let’s break the stigma and help you find someone who actually works for you.