How to Politely Say You're Not Ready to Commit to the Next Therapy Session
It can be tough to navigate those moments when you're at the end of a session and you’re not sure if you want to commit to scheduling your next appointment, especially if you’re feeling overwhelmed, uncertain, or even unsure about whether you want to continue therapy. Your feelings are completely valid, you have every right to say no or to request some space to think things through.
Here are some suggestions for politely and assertively communicating your decision, while still maintaining respect for the therapist and the process:
1. If You're Not Ready to Commit to the Next Appointment:
You can be honest about your uncertainty without feeling pressured to make a decision on the spot. You might say:
“I’m feeling a little overwhelmed right now, and I’m not sure if I’m ready to commit to another session just yet. I’d like to take some time to think about it.”
“I’m not quite sure what my next steps are right now. Can I let you know later after I’ve had a chance to process things?”
“I think I need a little more time before I decide if I want to continue. Let me take a few days to reflect and I’ll reach out.”
This gives you the space to assess your feelings, while also respecting the therapist’s time and effort in wanting to continue helping you.
2. If You're Feeling Uncomfortable or Not Prepared to Return:
If you’re feeling like therapy isn’t right for you right now, or if you’ve decided that you won’t be returning, it’s completely okay to communicate that. Here’s how you might phrase it:
“I’ve been thinking about it, and I don’t feel ready to continue therapy right now. I think I need to take a step back and reassess.”
“I don’t think this is the right fit for me at the moment. I appreciate the work we’ve done together, but I think I need to pause or explore other options.”
“I’m not sure that therapy is the right choice for me right now, and I’d like to take some time to figure out if I want to continue or not.”
These responses are polite but firm, and they communicate your decision without needing to go into a lot of detail. You’re allowed to make this choice based on how you’re feeling at the moment. If you feel uncertain or uncomfortable, it’s okay to say so.
3. If You're Certain You Won’t Be Returning:
If you’ve made up your mind that therapy is not right for you or that you won’t be returning to that particular therapist, it’s still important to communicate that with respect. You might say something like:
“I’ve thought about it, and I’ve decided not to continue therapy at this time. I appreciate the time we’ve spent together, but I don’t think I’ll be scheduling further sessions.”
“I don’t feel like I’m ready to move forward with therapy right now. Thank you for your help, but I’m going to stop here.”
“I’ve given it some thought, and I’ve decided that therapy isn’t the right fit for me at this point. Thank you for understanding.”
This is direct but still respectful. It’s important to acknowledge that deciding not to continue is okay, and therapists are trained to accept these decisions. They may ask for feedback or wonder if there’s something they could do differently, but it’s always up to you whether or not to share that.
4. If You Need to Schedule Later (But Not Now):
Sometimes, if you’re unsure but don’t want to shut the door completely, you can opt for a more neutral response. This allows you to take the decision out of the immediate moment:
“I’m not ready to schedule anything just yet. Can I let you know in a few days?”
“I think I need some time to think before scheduling my next appointment. I’ll reach out when I’m ready.”
This approach can give you time to reflect without feeling the pressure of committing to anything right then and there.
What to Expect After You Say No:
Your therapist may ask for clarification or express curiosity about your decision, especially if you decide not to continue. They might ask if there’s anything you’d like to share about why you’re not scheduling another session or if they can do anything differently to support you. You can choose to provide feedback or not—it’s totally up to you. Sometimes, simply saying that you need space to think or that the timing isn’t right for you is enough.
In any case, your therapist should respect your decision and not pressure you into scheduling another appointment. If you feel like you're being pressured or if you’re uncomfortable with the therapist’s response, it’s okay to restate your decision or walk away from the conversation.
It's Your Choice, Your Journey
Remember, therapy is about what feels right for you. If you’re not ready to schedule the next session, that’s okay. If you’re feeling uncomfortable or unsure, that’s okay too. You are in control of your healing process, and it’s important that you take the time you need to make decisions that align with your well-being. A good therapist will respect your needs and your boundaries, even if that means not continuing with them.
Disclaimer: The information provided in this blog is for educational purposes only and is not intended as a substitute for professional therapy or medical advice. This guide offers general guidance on how to navigate moments of discomfort or unease during therapy sessions.
While the content may be helpful in understanding how to handle uncomfortable moments, it is not meant to replace or substitute for personalized advice from a licensed therapist or mental health professional. If you feel unsafe, uncomfortable, or unsure about your therapy experience, it’s important to communicate your concerns with your therapist or seek additional support from a licensed professional or law enforcement.
This blog does not establish a therapeutic relationship and is not intended to diagnose or treat any mental health conditions. Always consult with a qualified healthcare provider for personalized advice and support tailored to your individual needs.
By using this guide, you acknowledge that any actions you take regarding your therapy experience are your own responsibility, and we encourage you to prioritize your emotional safety and well-being.
