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 comfort matters just as much as the work you do. The first step is to remember that your counselor is here to support you, and a core part of their role is learning what works for you. You don’t need to sound articulate or rehearsed—you just need to be honest.

Think about what matters most to you. Do you want a more structured session, 宮崎 リラクゼーション or do you prefer to let the conversation flow naturally? Do you prefer direct eye contact, or does parallel seating help you open up? Do you want your therapist to offer advice, or do you prefer to explore your thoughts without direction? Write down a few key points before your first session if it helps. You don’t need to say everything at once, but knowing your priorities helps you begin with confidence.

It’s okay to say, I’m not sure how this works yet, but I think I’d feel better if we could take things slower. Or, I’ve had experiences in the past where I felt rushed, and I’d really appreciate having time to pause. Most therapists appreciate when clients share their needs because it helps them tailor the approach to you. If words feel hard to find, try 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, speak up. It could’ve been the cadence, the phrasing, or the pressure to respond immediately. Try saying, That moment threw me off—can we check in about it? Therapists are trained to handle feedback, and they often learn more from those moments than from smooth conversations.

Don’t worry about being too demanding or too sensitive. Therapy must adapt to you, not the other way around. It’s also okay to change your mind as you go. What felt right in the beginning might not feel right after a few weeks, and that’s normal. Revisit the conversation: I’ve reflected, and I’d like to adjust how we work together.

Speaking up in therapy is a practice, and you’re growing at your own pace. The more you practice speaking up, the more confident you’ll become. You hold the truth of your experience; your therapist’s job is to help you uncover it. Your voice matters, and sharing your preferences is one of the most important things you can do to make therapy work for you.