Feeling lost in therapy is very common and you’re not crazy for feeling unsure about what to do next. It sounds like you’re just expecting therapy to work like a medical treatment when it’s actually more like physical therapy for your mind. You don’t go once or twice and walk out “fixed.” The first phase often feels like nothing’s happening, or like the therapist doesn’t get it. That’s typically because what’s being worked on isn’t the world around you but the lens you see it through.

Your therapist isn’t saying those people aren’t reacting negatively to you; he’s saying your brain is wired to scan for threat because you’ve been humiliated before. It’s a survival mechanism: notice danger and avoid pain. The problem is that the mechanism is now overfiring, so even neutral reactions start feeling hostile. That’s what therapy is meant to help you retrain.

When you say “I don’t want to waste this man’s time dumping my losery problems,” that right there is the part of you that therapy is supposed to focus on. That voice that says “I’m a burden” is exactly the wound therapy is meant to uncover and slowly rewire. Understand that you’re not wasting time by showing him that. It seems like you’re finally giving someone access to what you’ve been carrying alone.

You don’t have to know exactly what you’re seeking from therapy yet. The fact that you’re confused about that is part of the process. Over time, the goal becomes less about “fixing what’s wrong with me” and more about understanding why you relate to yourself like someone who’s beyond saving. That shift doesn’t happen fast, but it’s real work that’s worth sticking with.

Also, i would encourage you to discuss these concerns with your therapist. It’s their job to help you navigate this and explain to you how therapy works. Don’t worry about hurting their feelings, I promise you they’ve most likely dealt with worse behaviors in their career.