When to stop therapy: 7 signs it’s time to end or pause your therapy sessions

Starting therapy is a big step toward growth. And just like there are good reasons to begin, there can be good reasons to pause or end therapy, too. This process is sometimes called ‘termination’ in therapy, and it’s about closing your sessions with care and intention. If you’ve been wondering, “Is therapy still working for me?” you’re not alone. Therapy is meant to support your needs, and those needs can change over time.

Signs it might be time to stop therapy

There’s no one-size-fits-all answer to when it’s time to end therapy. However, there are some common signs that it may be time to stop, or shift, your therapy journey:

1. You’ve reached your goals

If you’ve made progress or feel more confident managing life on your own, it might be a natural time to wrap up. “Therapy is not intended to last forever. In fact, our goal as therapists is to help you build confidence and self-efficacy,” says Gennifer Williams, LCSW at Grow Therapy. “Successfully completing treatment often means you’ve developed the tools to navigate life’s challenges independently.” Think about your experience. It can be useful to review how therapy has helped you grow.

2. You’re not learning anything new

It’s normal to hit a plateau in therapy. However, if you’ve felt stuck for a while, even after trying new approaches, it may be time to reassess. This could mean adjusting your treatment or looking for a provider who’s a better fit for where you are now.

“Don’t get discouraged if you don’t see immediate results; personal growth and change take time,” says Williams. “However, if you don’t see tangible progress toward your goals, have unchanged or worsening symptoms, or it feels like you have a strained therapeutic relationship with your provider, it may be time to seek a new provider or a different form of therapy.”

3. You don’t feel heard or understood

Feeling safe and understood is essential in therapy. If your therapist seems distracted or dismissive, it can be more difficult to make progress. A mismatch in communication or connection may mean it’s time for a change.

You deserve a therapist who listens and adapts to your needs. Bringing it up can be a way to advocate for yourself and practice healthy communication. But if nothing changes, and it still doesn’t feel like a good fit, it may be time to move on.

4. You feel judged

Therapy should be a space where you feel safe. While good therapy can include gentle challenges to unhelpful patterns, it should never feel shaming or demeaning. If you consistently feel criticized or unsafe in the room, that’s worth addressing.

5. You dread your sessions

It’s normal to feel a little nervous before therapy, especially when you’re talking through difficult topics. But if that nervousness turns into ongoing dread, or if you find yourself avoiding sessions, it might be time to check in with your provider about what’s going on.

6. Your needs have changed

What brought you to therapy may no longer be what you need now. Maybe your focus has shifted from healing grief to navigating a life change. Reassessing your needs can help clarify what kind of support feels right now.

“You may find therapy is a stepping stone to other healing resources in your life, and may discover other groups just as healing,” says Joanne Snyder, LPC, at Grow Therapy.

7. You feel unsafe or disrespected

There’s a difference between feeling emotionally uncomfortable in therapy and feeling unsafe. Working through hard topics can bring up discomfort, but therapy should never involve unethical behavior. Examples of inappropriate or unethical behavior include sexual comments, breaches of confidentiality, or any actions that go against professional ethics. If a therapist makes you feel unsafe or acts inappropriately, it’s okay to leave.

If something just doesn’t feel like a good fit, you might also consider working with a provider who has a different background or training. Grow Therapy has resources to help you understand the different types of mental health providers and what they can offer.

How to talk to your therapist about ending therapy

Ending therapy thoughtfully can help you feel more grounded and supported. If possible, bring it up in session. You might say:

• “I feel like I’m at a good stopping point.”
• “I think I’d like to try something different.”
• “I’ve learned a lot, and I’m ready to take a break.”

Being open gives you and your therapist a chance to reflect, celebrate your progress, and make a plan. You might ease out gradually, shift to monthly check-ins, or discuss how to return in the future if needed.

Processing the emotions that come with ending therapy

Letting go of a supportive space can feel bittersweet. You might feel proud, sad, uncertain, or even guilty. These feelings are normal. A good therapist will help you explore these emotions. Say goodbye in a way that feels complete and empowering is important.

“Lack of goodbye or closure sometimes leaves the client and therapist hanging,” says Snyder.

A thoughtful ending to your therapy journey can help you move forward. It can help you recognize your progress and feel more prepared for what’s next. It’s a chance to reflect on what you’ve learned and keep using those skills in daily life.

Looking ahead: What comes next

Reflect on your growth

Take time to think about how far you’ve come. What goals did you reach? What tools helped you the most? Celebrate your progress; it’s yours to carry forward.

Make a plan for hard times

Even when you’re feeling strong, it can help to have a plan for future moments that feel harder. A simple relapse prevention plan might include:

• What are my early warning signs that things are getting tough?
• What triggers might bring up old patterns for me?
• What coping strategies have worked for me in the past?
• Who can I contact for support if I need help?
• When would I consider returning to therapy?

If you do decide to return to care, reviewing what to expect in a first session can make the transition feel smoother and less overwhelming.

Keep using your tools

The skills you gained in therapy are still yours. Keep practicing them in daily life. Whether it’s setting boundaries, pausing before you react, using breathing techniques, or noticing your thought patterns, these tools don’t disappear when therapy ends. The more you practice them in everyday life, the more natural they’ll start to feel. Therapy might be done for now, but your growth can continue.

Growth doesn’t stop just because therapy ends. Journaling, creative hobbies, workshops, or support groups can all be meaningful ways to stay connected to yourself and your goals.

Finding a new therapist

If you’re considering ending therapy because you feel the fit with your provider isn’t right, it may be worth finding a different therapist instead. When searching for a new therapist, consider:

• Being clear about what you want to work on
• Asking about their approach and experience
• Looking for cultural understanding and shared values
• Getting referrals from people you trust

Online therapy platforms like Grow Therapy can help you find a provider who fits your needs. Whether you’re ready to pause therapy or explore something different.

Frequently asked questions

How do you know when it’s time to end therapy?

If you’ve met your goals, feel stuck, or notice that sessions aren’t helpful anymore, it might be time to pause or move on. Trust your instincts and talk it through with your therapist.

Is it normal to feel emotional about ending therapy?

Yes, it’s normal to feel emotional about the end of therapy. You might feel relief, pride, sadness, or worry, and all of those feelings are valid. Therapy is often a meaningful part of life, and saying goodbye can bring up a lot.

What should I consider before ending therapy?

Before ending therapy, think about what could be motivating your decision. Ask yourself a few honest questions to help sort through what you’re feeling:

• Are you done, or just overwhelmed?
• Does the therapist still feel like a good match?
• Are you being influenced by things that aren’t actually true about what therapy should look like?

How do I tell my therapist I want to stop?

Keep it simple and honest when telling your therapist that you want to stop therapy. You don’t have to explain everything unless you want to. A few ways to start the conversation:

• “I’ve been thinking it might be time to take a break from therapy.”
• “I feel like I’ve worked through a lot of what I came in for.”
• “I’m considering a different approach and wanted to talk about next steps.”
• “I appreciate everything we’ve worked on together, and I think I’m ready to pause for now.”

What happens after therapy ends?

When therapy ends, you carry what you’ve learned with you. Stay connected to your tools and check in with yourself regularly. Some people return to therapy later, and that’s okay, too.

Can I return to the same therapist later?

Yes, you can return to the same therapist later. Many therapists welcome former clients back. Before ending therapy, ask about their policy so you know how to reconnect if you want to in the future.

Can a therapist end therapy?

Yes, a therapist can end therapy. If continuing isn’t helpful or safe, a therapist may recommend ending treatment. They can help guide you to other support. Their goal should always be your well-being.