I believe going to therapy has many advantages and very few downsides. And if you are having troubles you can’t handle yourself you should definitely give it a try. But—psychoanalysis aside—it is not meant to be a lifelong activity. So, how do you know it might be time to stop? Here are some clues:

You Dread Going

Therapy is not always a pleasant experience. It can be very difficult to address sensitive topics that trigger a multitude of emotions. You may want to avoid discussing past traumas or bad breakups. As a result, some hesitation toward therapy is understandable. However, if you dread going week after week it may signal a problem. This isn’t dental surgery, after all. If you hate going to therapy, it is important to do some self-examination to figure out why. The big question to ask: do you not want to go because it is hard or because something is just not working for you? If it is the former, you may want to discuss it further with your therapist because your issues are not just going to disappear. If it is the latter, it may be time to try something new.

You Feel Like You Are Making Small Talk

Therapy takes time, effort, and money. You don’t want to waste any of those on small talk. Although it might be nice to casually talk to someone about your week, you need to be tackling the issues that brought you into therapy in the first place. Believe it or not, some therapists are perfectly fine talking about nothing of importance week after week. So, make a concerted effort to tackle your issues but—if you find you are just reviewing your weekly activities every session—it may be time to move on.

Mission Accomplished

You come to therapy with certain goals to achieve. Maybe you have accomplished them, are feeling good, and don’t see the need to continue. In this case, wanting to stop is a good thing. You may be worried about your therapist’s reaction if you don’t want to continue. Don’t be. Terminating therapy because you met your goals will be music to their ears. This is why therapists do what they do. And, believe it or not, a client actually saying they are leaving because they feel better doesn’t happen as often as you may think.

Your Therapy Needs Have Changed

Sometimes you go to a therapist for their expertise in a specific area and then your needs change and your therapist is no longer the right person for the job. For example, say you went to therapy for depression and you are feeling better but you are starting to have problems with your marriage. Your therapist specializes in cognitive-behavioral therapy (CBT), which was great for depression, but they aren’t a couples therapist. You may want to continue therapy but need someone with expertise in relationships. Remember, you are the consumer. Don’t hesitate to end therapy if your present therapist can’t help you anymore.

You Have Nothing To Say

Some therapists report they have had sessions where their clients didn’t talk the whole time. Although this is likely a very rare occurrence it is not so infrequent for a client to feel like they have nothing to say. If you have long periods of silence session after session, you have to wonder what is going on. There can be many reasons for it but, in any case, it is a problem. The overarching question to ask in this situation is as follows: do you really have nothing to say or are you just hesitant to say it? Discuss any feelings of resistance with your therapist. If it can’t be resolved, you might need a change of scenery.

You Are Too Uncomfortable

You need to be comfortable in therapy for it to work. The therapeutic relationship is one of the most important factors in therapy effectiveness and that can’t be positive if you are very uncomfortable. However, being a bit uncomfortable is not a bad thing. Change comes with a little uneasiness. That being said, if you are overly stressed, the therapy won’t be productive. If you have given it a decent chance with your therapist and it just is too uncomfortable, it is time to find someone else.

It is Taking Too Long

Most therapies operate on a loose deadline; they are designed to work in a certain amount of time. For example, you can expect to see results from CBT within three months, if not sooner. Some others (e.g., EMDR) are even briefer. Other therapies, however, are less defined. Although it is less common, certain psychodynamic and humanistic therapies have no rigid expectations. They can go on for years. Therefore, it is important to know what type of therapy you signed up for and how long you can expect to go before you see results. It is a red flag, for instance, if you are seeing a CBT therapist weekly for a year and aren’t experiencing any improvement. You go to therapy to feel better. You don’t want to be spinning your wheels indefinitely.

It is OK To Leave Therapy

There are several reasons why you might want to terminate therapy. Some of these have to do with the therapist or the type of therapy. However, many times it is client resistance that is the issue. It is always a good idea to talk to your therapist if you are thinking about stopping. Yes, this may be slightly uncomfortable, but therapy is a relationship. And It is always good to try and end a relationship in an appropriate manner. Additionally, your therapist might be able to help you work through your resistance and make therapy more productive so you don’t have to terminate. Whatever you do, “ghosting” your therapist is a bad idea. You never want to burn bridges. Even if you decide you really need to leave, they can help you move toward termination or transition to a new therapist. In the end, therapy is there to make your life better. If it isn’t working for some reason, you are encouraged to figure out why and find another arrangement that will help you live your best life.