Therapy is meant to be a collaborative process, and your voice matters. Just like any other relationship or professional service, it works best when there’s open communication. If something in your therapy sessions feels off—or if something is working really well—you have every right to share your feedback. Doing so can deepen the connection with your therapist, improve your progress, and make sessions feel more tailored to your needs.

First, remember that feedback is normal and expected. Therapists are trained to receive feedback without judgment. They know that therapy isn’t one-size-fits-all and that your comfort, understanding, and engagement are crucial for growth. So whether you have questions, concerns, or suggestions, your therapist will likely welcome the conversation.

Start by being honest, specific, and kind. For example, instead of saying, “I don’t like therapy,” you could say, “I feel like we spend a lot of time talking about X, and I’d like to focus more on Y.” Specific examples help your therapist understand exactly what’s working or what might need adjustment. Framing it in a constructive way also makes it easier for both of you to explore solutions together.

Timing matters. While it’s always okay to share your thoughts, the beginning or end of a session is often a good time to check in about the process. You might say, “I wanted to share how I felt about our last few sessions,” or “I’m wondering if we could try a different approach with this topic.” This signals that you’re approaching the conversation thoughtfully, without derailing the session.

Remember, feedback isn’t only about concerns. Positive feedback is valuable, too. If a particular technique, question, or approach really helped, let your therapist know. Hearing what resonates allows them to emphasize strategies that work for you, creating a more effective and satisfying therapeutic experience.

Sometimes giving feedback can feel intimidating, especially if you worry about offending your therapist or being “difficult.” It helps to reframe feedback as part of the therapeutic process rather than criticism. You’re simply communicating what’s helpful, confusing, or uncomfortable, and your therapist can only adjust their approach if they know your experience.

It’s also okay if your feedback is emotional or messy. Therapy is meant to be a safe space for vulnerability, and your therapist can help you articulate what you’re feeling. Even saying, “I’m not sure how to explain this, but something feels off,” is a valid and helpful starting point.

Finally, remember that therapy is a partnership. You are the expert on your lived experience, and your therapist is the guide trained to help you explore it. Open communication, including sharing feedback, strengthens that partnership and ensures your sessions truly meet your needs.

Speaking up in therapy may feel uncomfortable at first, but it’s a powerful act of self-advocacy. By expressing your thoughts and needs, you make therapy more effective, tailored, and meaningful. Your voice matters—and using it is part of the healing journey.