How to Switch Therapists (and What to Say)

Key facts

You are allowed to switch therapists at any time, for any reason. You do not need their permission and you do not have to justify it.
A simple two or three sentence message ending care is enough. You can do it by email, phone, or in a session.
You will not start over from zero. You can carry your history forward by sharing what you have already worked on and requesting your records.
Finding the right fit matters more than loyalty. Use a directory like the psychology.com therapist directory to compare new providers.
If a therapist ever behaves unethically, you can leave immediately and report them to your state licensing board.

Is it normal to switch therapists?

Yes. Switching therapists is one of the most ordinary things in mental health care, even though it can feel awkward or even disloyal when you are in the middle of it. Therapists know this. They train for it. The relationship between you and your therapist, often called the therapeutic alliance, is one of the strongest predictors of whether therapy actually helps. If that connection is not there, it is reasonable to look for someone who fits you better.

People change therapists for all kinds of valid reasons:

The fit just is not right, even though the therapist seems competent and kind
You have stopped making progress, or therapy feels stuck
You need a different specialty or approach, like EMDR, couples work, or trauma-focused care
Your insurance changed, the cost became too high, or you moved
Scheduling no longer works, or you want online instead of in person
Something the therapist said or did did not sit right with you

None of these require an apology. Wanting a better match is not a failure, and it is not a sign that therapy does not work for you. It usually means you are taking your care seriously.

How do I tell my current therapist I'm leaving?

You get to choose how much to say. You can be brief and warm, or you can be specific if you want to give feedback. You do not have to do either. A clear statement that you are ending care is complete on its own.

It helps to remember that this is a professional relationship. Ending it is a normal part of the work, similar to closing out any service that no longer fits your needs. Most therapists will respond with grace, and many will even offer to help you find someone new.

If the fit is just not right

You can say something like:

"I've been thinking about my care, and I've decided to work with a different therapist going forward. I appreciate the time we've spent together."
"Thank you for your help. I've realized I'm looking for a different approach, so I'm going to make a change. This will be my last session."

If you want to give a reason

"I think I need someone who specializes in trauma, so I'm going to switch to a provider with that focus."
"My schedule and budget have changed, and I need to find a different option. I wanted to let you know rather than just disappear."

If you prefer to do it in writing

A short message by email or your client portal is completely acceptable:

"Hi [Name], I've decided to end our sessions and move to a new therapist. Thank you for your support. Could you let me know how to request a copy of my records?"

You do not have to attend a final session if you do not want one. That said, a brief closing conversation, sometimes called a termination session, can give you a sense of completion and a chance to summarize what you have learned. It is your choice.

How do I find a new therapist?

The good news is that you now know more about what you need. You have learned what worked, what did not, and what you want to do differently. That makes the search easier than it was the first time.

Before you start, jot down a few priorities. For example: the issue you want to focus on, the type of therapy you are curious about, whether you want in person or online, your budget, and whether you need someone who takes your insurance. Then use those filters to narrow your search.

Browse a directory where you can filter by specialty, location, insurance, and approach. You can search licensed therapists on psychology.com for free.
Read profiles closely. Look for someone who names the issue you are dealing with and describes how they work.
Book a consultation call. Many therapists offer a free 10 to 15 minute call so you can get a feel for them before committing.

For a deeper walkthrough of what to look for, see our guide on how to find the right therapist. It covers how to vet credentials, what questions to ask, and how to tell when a fit is working.

One practical tip: it is okay to line up your new therapist before you fully end with the old one, so you do not have a gap in support. There is no rule against having an overlap while you transition.

Can I transfer my records so I don't start over?

Yes, and this is the part that keeps you from repeating months of work. You have a legal right to your mental health records under federal privacy rules, and you can request a copy or have them sent to your new provider.

You have a few options:

Request your records directly. Ask your current therapist or their office for a copy of your treatment records or a summary. Under HIPAA, you have the right to access your records, usually within 30 days of asking.
Sign a release. If you want records sent straight to your new therapist, you will sign an authorization form (often called a release of information). Your new provider can usually give you this form.
Bring your own summary. You do not have to wait on paperwork. Write a short page covering your diagnosis if you have one, what you have worked on, what helped, current medications, and your goals. This alone can save your first few sessions.

When you meet your new therapist, tell them you are transferring care rather than starting fresh. Say what you covered before and what you want to keep building on. A good therapist will use that history instead of asking you to rebuild it from the ground up.

Note that some psychotherapy notes, the private notes a therapist keeps for their own use, are treated differently and are not always part of what gets released. The core records about your diagnosis, treatment, and progress are what matter for continuity, and those you can access.

Ready to talk to someone? A licensed therapist can help you make sense of what you are going through and figure out the next step. Browsing is free. Find a Therapist

When should I switch right away?

Most of the time, switching is a thoughtful decision you make over a few weeks. But sometimes you should leave promptly. Trust your instincts here.

Consider ending care quickly if your therapist:

Crosses professional or sexual boundaries
Judges, shames, or dismisses you
Shares your private information without permission
Pushes their personal beliefs or pressures you in ways that feel wrong
Repeatedly misses or cancels sessions without accountability

These are not fit problems. They are ethics problems. You do not owe a polite exit, and you can stop attending immediately. If a therapist behaves unethically, you can file a complaint with your state licensing board, which oversees professional conduct.

If you are in crisis or thinking about harming yourself at any point during a transition, do not wait for a new therapist. Call or text 988 to reach the 988 Suicide and Crisis Lifeline, available 24 hours a day in the US.

Frequently asked questions

Do I have to tell my therapist why I'm leaving?

No. You can end care without giving a reason. A short, polite message that you have decided to work with someone else is enough. If you want to give feedback, you can, but it is entirely optional and you are not obligated to explain or justify your decision.

Will I have to start therapy over from the beginning?

Not really. You can carry your progress forward by requesting your records, writing a short summary of what you have worked on, and telling your new therapist you are transferring care rather than starting fresh. A good therapist will build on your history instead of restarting it.

Is it rude to switch therapists?

No. Therapists understand that fit matters and that people change providers regularly. It is a normal, expected part of mental health care. Most therapists will respond supportively, and many will even help you find someone who is a better match.

Can I see a new therapist before ending with my current one?

Yes. There is no rule against having a short overlap while you transition. Lining up a new therapist before you fully end with the current one can prevent a gap in support, which is often the safer choice.

How do I get my mental health records transferred?

You can ask your current therapist or their office for a copy of your records, or sign a release of information form to have them sent directly to your new provider. Under HIPAA, you have the right to access your records, usually within about 30 days of your request.

References

Medical disclaimer. This page is for general education and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions about a medical condition. If you are in crisis, call or text 988 (US) any time.