When you start seeing a new therapist, it’s natural to feel a little unsure about how to express what you need. Therapy is a deeply personal space, and your sense of ease is foundational to progress. The first step is to remember that your therapist is there to help you, and they’re trained to adapt based on your unique needs. You don’t have to be perfect or polished in how you speak—you just need to be honest.

Think about what matters most to you. Would you benefit from a clear agenda, or do you thrive with open-ended exploration? Do you prefer direct eye contact, or does parallel seating help you open up? Do you crave actionable steps, or do you find clarity in untangling your own insights? Jot down a short list to organize your thoughts. You don’t need to say everything at once, but being grounded in your needs reduces hesitation.

It’s okay to say, I’m still learning the rhythm of therapy—could we slow the pace a bit? Or, Earlier therapists moved too quickly, and I need space to process my thoughts. Most therapists appreciate when clients share their needs because it helps them tailor the approach to you. When you’re struggling to articulate it, consider I don’t have all the answers yet, but I want us to find what fits me.

If something doesn’t feel right during a session, voice it. It could’ve been the cadence, the phrasing, or the pressure to respond immediately. You might say, I wasn’t sure how to process that—can we revisit it? Feedback isn’t a setback; it’s essential data for effective therapy.

Don’t worry about being too demanding or too sensitive. Therapy must adapt to you, not the other way around. Your needs can evolve over time—and that’s normal. What felt right in the beginning might not feel right after a few weeks, and that’s normal. You can come back to your therapist and say, I’ve been thinking, and 宮崎 リラクゼーション I’d like to try something different.

Building this kind of open communication takes time, and it’s a skill you’re learning along with your therapist. Each time you voice a need, you strengthen your therapeutic voice. You hold the truth of your experience; your therapist’s job is to help you uncover it. Speaking your truth is not optional—it’s the cornerstone of effective healing.