Neither … you should research skilled therapists in your area and sample several until you have a deep felt sense for what amazing therapy feels like … and how it works.
From that place, you will learn:
- the skills you seek from a professional
- the models that benefit you the most
- the ability to recognize sub-par therapists
- a deep appreciation for how much positive change is possible for you when working with the right folks
And ONLY THEN, with this knowledge in hand, are you fully equipped to wisely choose your next action. And it won’t be to quit therapy … it will be to work with someone masterful.
All clients desperately need a “reference experience” with extreme competence … after this, they will never feel hopeless again. And any urge to “quit”, will be seen for what it is … a deep unconscious drive for homeostasis preservation.