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 emotional safety is equally important. The first step is to remember that your therapist is there to help 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. Are you drawn to goal-oriented sessions, or do you prefer organic, free-flowing dialogue? Would you feel safer facing forward, or does being side-by-side reduce pressure? Are you looking for guidance and suggestions, or do you value reflective listening over solutions? Write down a few key points before your first session if it helps. You don’t need to say everything at once, but being grounded in your needs reduces hesitation.

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 been dismissed before when I needed silence—I’m asking for that now. When you speak up, you’re not being difficult—you’re helping them do their job right. 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. Maybe the tone of voice, the way a question was asked, or the pace of the conversation didn’t sit well. Try saying, That moment threw me off—can we check in about 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 宮崎 メンエス that’s normal. You can come back to your therapist and say, I’ve been thinking, and 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.