Emma Naszvadi, MA, Clinical Psychologist

Starting therapy is often a big and courageous decision, but so is ending it. One of the most common questions clients ask (or quietly wonder about) is: How do I know when it’s the right time to stop therapy?

Termination - whether planned or spontaneous- is a crucial part of the therapeutic process. And done thoughtfully, it can be just as meaningful and transformative as the therapy itself.

In this article, I’ll walk you through when and why it might be time to end therapy, and how to approach it with clarity and confidence.

1. Check the Frame: What Did You and Your Therapist Agree On?

Most therapy begins with some form of mutual agreement- sometimes formal, sometimes more flexible- about what you’re working toward. Depending on the therapeutic approach, this might be:

A fixed number of sessions (common in CBT or brief therapies)
A goal-oriented plan (e.g., reducing anxiety, processing grief, improving relationships)
An open-ended exploration (often found in psychodynamic or depth-oriented therapy)

If you’ve reached the end of the agreed-upon timeframe or completed your original goals, that might be a natural cue to begin discussing termination. If you are currently in therapy and not sure what your goals are, or don’t remember talking about this at the beginning, definitely bring it up and discuss it with your therapist!

2. Have You Reached Your Goals or Reached a Different Kind of Clarity?

Therapy doesn’t always follow a straight line, and sometimes the goals and directions shift. But common signs that you may be ready to end include:

You feel more confident and resourced in handling challenge
The issues that brought you to therapy have diminished or resolved
You’ve gained insight, self-awareness, and tools that you’re using on your own
Sessions feel more like check-ins than active working spaces, or sometimes you don’t even know what to talk about

Sometimes, even if you haven’t achieved your original goals, you may realize that this particular therapy or therapist isn’t the right fit anymore and that’s also a valid reason to step back.

3. What If Therapy Isn’t Working Anymore?

There are times when therapy may plateau or feel misaligned. You might feel stuck, frustrated, or disconnected from the process. It’s important to ask:

Have I shared these feelings with my therapist?
Is it about the fit between us, the method, or something in me that’s shifting?
Am I expecting something from therapy it can’t provide?

If you're thinking about leaving but haven’t talked about it in session, please consider raising it! Some people feel awkward telling their therapist that they’re unhappy with how things are going, but a well trained therapist will welcome these thoughts with patience and joy!

Yes, we actually appreciate it when you start to talk about how you feel about us or about therapy and sometimes this conversation alone can lead to a breakthrough, a respectful and intentional ending, or a direction towards another method that might suit your needs better.

4. Why Stopping Can Be a Healthy, Growth-Oriented Move?

A lot of people might say: but “I benefit so much from it. If it keeps helping me, why should I ever stop going? ” Ending therapy doesn’t have to mean “everything is perfect.” In fact, as most things in life, it won’t. But it can mean you’re ready to try life without regular support, to experiment with new skills and navigate challenges solo.

In fact, stopping therapy is a powerful part of the growth process:

It allows you to test your strength in the “real world”
It reinforces a sense of autonomy and self-trust
It invites you to see therapy not as a crutch, but as a tool you’ve now internalized
You gain from going through the termination process itself

Ever caught yourself talking to your therapist in your mind and them answering in a compassionate and thoughtful way? This might be a sign that you internalized that caring voice and you can start thinking about termination. And remember, ending therapy doesn’t mean you can’t return in the future. Many people view therapy as something they come back to in different seasons of life.

5. Don’t Skip the Ending: The Importance of a Termination Phase

If possible, avoid “ghosting” your therapist or leaving abruptly. Even a few closing sessions can be incredibly helpful. These sessions allow you to:

Review what you’ve learned
Acknowledge your progress
Talk through any fears about leaving
Plan for future challenges or relapses
Say goodbye in a way that honors the relationship

Connection is the most important tool that makes therapy work. Therefore if you were deeply connected to your therapist this phase can be emotionally rich and even bring up feelings of grief or loss. That’s normal. It’s part of processing and integrating the experience. And by doing so you will have an experience of going through this loss and it will help you later in life when you have to face something similar.

6. What If You’re Just Not Sure?

If you’re on the fence about ending therapy, that’s a great topic to bring into the therapy itself. You and your therapist can:

Review your goals and progress together
Identify whether a pause, tapering schedule, or change in frequency could be helpful
Reflect on whether there’s more work to do or if that work might happen better outside the therapy room

7. A Word to Therapists and Therapists-in-Therapy (yes, we go as well).

If you’re reading this as a clinician yourself, or as a therapist in therapy, you know how layered endings can be. We’re trained to think about termination as part of the treatment arc, but that doesn’t make it less personal or emotional. Always consider what is in your client’s best interest. They might not be aware of things you are. So don’t be afraid to bring it up with your clients and/or with your supervisor. Part of our professional and personal development is learning to notice when it’s time to let go, whether we’re in the therapist chair or on the couch.

Final Thoughts: Therapy as a Chapter, Not the Whole Book

Therapy is an incredible space for healing, insight, and transformation. But it’s not meant to last forever. At its best, therapy equips you to live more fully outside the room, not stay tethered to it.

If you’re considering ending therapy—whether because you’ve grown, outgrown it, or simply need a change—know that this can be a beautiful and healthy part of the journey.

And if you’re not quite sure yet? That’s worth talking about too.