Therapy Q&A: Tips for Navigating Therapy Sessions
If you ever feel uncomfortable, unsafe, or simply not ready to discuss something, you have the right to pause, express that feeling, or even end the session. Here’s a guide to some of the questions therapists might ask, along with suggestions on how to handle moments when things feel uncomfortable, including how to respectfully pause or end the conversation if needed.
1. Questions Therapists Might Ask to Open the Conversation
Therapists often begin by asking open-ended questions to help you start talking. These questions help them get a sense of what brought you to therapy, and they allow you to guide the conversation at your own pace.
Examples of Open-Ended Questions:
"What brought you to therapy today?"
"Can you tell me a bit about what’s been going on in your life?"
"What do you feel like you want to focus on today?"
"What’s been the most difficult thing for you lately?"
These questions can sometimes feel broad, and it’s okay if you don’t have a clear answer right away. It’s ok to feel unsure or nervous about how to begin.
Suggestions on How to Respond If You Feel Uncomfortable:
“I’m not sure how to start, but I’ve been feeling overwhelmed lately.”
“I’m not ready to talk about that specific thing yet, but I can talk about what’s been bothering me in general.”
“I’m still trying to figure out what I want to talk about. Can we just start with what’s been going on in the past week?”
Therapists will appreciate your honesty. Most therapists will reassure you that it’s okay to take your time and ease into things.
2. When It Gets More Personal: Digging Deeper
As therapy progresses, your therapist may start to ask more specific questions to help you uncover patterns or dive deeper into how you’re feeling. These questions can be harder to answer and might feel more vulnerable.
Examples of Deeper Questions:
“How did that experience make you feel at the time?”
“Can you tell me more about your relationship with [family member/friend/partner]?”
“What are the thoughts running through your mind when you’re feeling anxious?”
“How do you usually cope with stress or difficult emotions?
These questions can trigger deeper feelings, and it’s ok to feel overwhelmed or hesitant to discuss them.
Suggestions on How to Respond If You’re Uncomfortable:
“I’m not sure I’m ready to talk about that yet.”
“That’s a really tough question for me, and I’m feeling a little overwhelmed right now.”
“I need a moment to process that before I can answer.”
"I think that might be too much for me to talk about right now."
Your therapist is there to help you process at your pace. They will likely pause, give you space, and let you share when you're ready.
3. When You Need a Break or Need to Pause the Conversation
Therapy can sometimes stir up emotions that are hard to handle, and it’s okay to need a break. If something feels like it’s too much to tackle in one sitting or you’re feeling emotionally flooded, you can absolutely ask for a pause or even decide to end the session early.
Examples of Questions or Moments That Might Feel Overwhelming:
“Can you tell me more about that difficult moment in your past?”
“How did your relationship with your parents impact how you feel about yourself now?”
“How do you feel about this situation? Is there any anger or resentment there?”
Suggestions on How to Ask for a Break or Pause:
“I’m feeling really overwhelmed right now. Can we take a moment to breathe?”
“This is a lot for me to process, and I need a bit of time to think.”
“I’m feeling like I’m hitting a wall emotionally. Do you mind if we pause for a moment or end the session here?”
“I’m not ready to talk about this right now, but I think I need to take a break.”
A good therapist will respect your boundaries. You can always ask for a pause or even say, “I don’t feel ready to talk about this today,” and your therapist will likely help you explore other areas or check in with you about why you’re feeling that way.
4. If You Don’t Feel Safe or Comfortable
Your safety and comfort should always be the priority in therapy. If at any point you feel like your therapist is pressuring you, making you feel unsafe, or not respecting your boundaries, it’s important to speak up or even end the conversation if necessary.
Suggestions on What to Do If You Feel Unsafe or Uncomfortable:
Trust your gut: If your therapist’s questions or behavior feel intrusive or make you feel uncomfortable in a way that isn’t helping, it’s okay to pause the session and express how you feel.
Be honest about your discomfort: “I’m not feeling comfortable with where the conversation is going.”
Request a change in direction: “I don’t think I’m ready to talk about that right now. Can we focus on something else?”
If necessary, end the session: “I’m feeling too uncomfortable to continue right now. I think I’ll need to reschedule or stop the session here.”
You should never feel pressured to continue talking about something that feels unsafe. Your therapist’s job is to create a space that feels safe, and if they are not doing that, it’s your right to express that discomfort.
While there is a difference between feeling safe and vulnerable vs. unsafe and vulnerable, it can be hard to detect on the spot. We have created a simple guide for you here which is a great resource to use as you reflect on your session.
5. Ending the Session Early
If you decide that you need to stop the session early, that's completely within your rights. It could be because the session was too intense, or maybe you just need a break.
Suggestions on How to End the Session Early:
“I don’t think I’m able to continue today, but I’ll reach out to reschedule.”
"I don't think I'm able to continue today. Thank you for your understanding."
“I’m feeling overwhelmed, and I think it would be best to end the session here. Can we talk more next time?”
Therapists are trained to respond empathetically if you need to cut a session short. They’ll respect your decision and help you find a way forward that works for you.
Therapy Is Your Space, and You Are in Control
It is ok to feel uneasy about therapy, especially when things get personal or emotional. But the key takeaway is that you are in control of the session. If you feel uncomfortable, don’t hesitate to speak up or even stop the conversation.
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, including the right to pause or end a session if necessary.
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.
