When you start seeing a new therapist, it’s natural to feel a little unsure about how to express what you need. Therapy is an intimate setting, and your emotional safety is equally important. The first step is to remember that your counselor is here to support you, and they’re trained to adapt based on your unique needs. You’re not expected to have everything figured out—you just need to be honest.

Think about what matters most to you. Do you want a more structured session, or do you prefer to let the conversation flow naturally? Would you feel safer facing forward, 宮崎 エステ or does being side-by-side reduce pressure? Do you want your therapist to offer advice, or do you prefer to explore your thoughts without direction? Jot down a short list to organize your thoughts. 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 still learning the rhythm of therapy—could we slow the pace a bit? Or, I’ve had experiences in the past where I felt rushed, and I’d really appreciate having time to pause. Therapists welcome this kind of feedback—it’s how they serve you better. If you’re not sure how to phrase something, you can always say I’m still discovering my needs—can we explore this together?

If something doesn’t feel right during a session, speak up. Perhaps the delivery felt too clinical, the timing felt abrupt, or the line of inquiry triggered discomfort. You can say, That felt a little uncomfortable for me. Can we talk about that? Therapists are trained to handle feedback, and they often learn more from those moments than from smooth conversations.

Avoid labeling your needs as "too much." 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. Revisit the conversation: I’ve reflected, and I’d like to adjust how we work together.

Developing honest dialogue is a gradual process—you’re co-creating this with your counselor. With repetition, expressing yourself becomes easier and more natural. Remember, you are the expert on your own life, and your therapist is there to support you, not to guess what you need. Speaking your truth is not optional—it’s the cornerstone of effective healing.