Talking to your therapist about feeling like you're not getting what you need from therapy can be challenging, but it's an important part of the therapeutic process. Here are some tips to help you navigate this conversation:

1. Start by acknowledging your feelings: Begin the conversation by expressing how you feel and why you feel that way. For example, "I feel like I'm not getting what I need from therapy because I don't feel like we're making progress."

2. Be specific: Try to be as specific as possible about what you feel is missing from your therapy sessions. This will help your therapist understand what you need and how they can better support you.

3. Ask for what you need: Once you've identified what's missing, be clear about what you need from your therapist. For example, "I need more guidance on how to apply the skills we discuss in therapy to my daily life."

4. Listen to your therapist's perspective: Remember that therapy is a collaborative process and your therapist may have a different perspective on what's happening in your therapy sessions. Listen to what they have to say and try to find common ground.

5. Come up with a plan: Together with your therapist, come up with a plan to address your concerns and work towards your goals. This may involve adjusting the focus of your therapy sessions, trying a different approach, or setting more specific goals.

Remember, therapy is a process and it's normal to have ups and downs. By communicating openly and honestly with your therapist, you can work together to overcome any challenges and continue to make progress towards your goals.