Typically–or perhaps I should say in ideal situations–emotional support and helpful honest feedback about life’s challenges is something people find from their interpersonal relationships. If your need for feedback and professional guidance is more than that and especially if your efforts to find the support you need is harming your relationships or consistently leading you in fruitless directions you see a therapist. (Every source of support is going to lead you in a fruitless direction once in awhile. We learn ourselves through experience, and that process normally involves taking some wrong turns, seeing they’re wrong, admitting that and trying something else.)
You have two options you have not mentioned:
a) take a break from therapy or schedule sessions far less frequently and see how that goes, using that to decide whether to see your therapist less frequently or just not at all.
b) changing to a different therapist because you feel you’re not getting a substantial amount of what you need to go forward from your present therapist. (People in athletics also do this with coaches, but therapists tend to be much less likely to take these actions personally.)
I guess I’d tell my therapist that my goal is to eventually transition from therapy to a mutual emotional support system with my friends and relatives, and that towards that end I’d like to schedule therapy sessions about 1/3 as often. Get professional feedback and then decide for yourself what you want to do.
If you feel this therapist is just doing nothing for you, though, I’d stop therapy and then if I felt I needed additional help I’d look for a new therapist. This is what I did. I haven’t found a need to find a new therapist yet, but I’m open to the possibility if I get stuck. In retrospect (and I say this so you know which grain of salt to take my advice with), I should have ended sessions with that therapist long before I did.
