If you’re looking to find a therapy provider who can guide you through this journey, remember that the right therapist will be someone who helps you feel comfortable and supported, no matter what you bring to the table.
Starting therapy can be daunting, especially when you're not sure what to say. Even seasoned therapy-goers can sometimes feel like they've “run out” of things to discuss. Whether you are new to therapy or preparing for your next, if you are wondering what to talk about in your therapy, don’t worry, here’s how to approach your sessions, even when you're feeling stuck.
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Therapy is a space where you can talk about anything, from deep-seated issues to everyday experiences. The pressure to always discuss something profound in therapy can make it harder to open up, but remember, there’s no “correct” topic for therapy. Whether you’re dealing with anxiety, navigating a life transition, or just need someone to talk to, therapy is your space to explore whatever is on your mind.
Some therapists might start with an assessment to understand your needs better, which can help guide future sessions. Others might let you lead the conversation. If you’re struggling to know where to start or what to talk about in therapy, here are some ideas to consider.
Wondering What to Talk About in Therapy?
1. Start with the “Small” Stuff in Therapy
You don’t always need to dive into deep or serious issues right away. Even small, everyday topics can be a great starting point. Reflect on your week—did anything good or bad happen that you’d like to unpack? Sharing these experiences can help your therapist understand your current state of mind and guide the conversation toward deeper insights.
2. Patterns and Behaviors
Keeping a journal between sessions can help you track your thoughts and behaviors. This doesn’t mean you have to bring your journal to therapy but reviewing it can highlight patterns you might want to explore with your therapist. For example, if you’ve been feeling insecure lately, this is something worth discussing.
3. Focus on Present Feelings in Your Therapy
It’s okay if you’re not in the same emotional space you were in when you scheduled your therapy session. Start by discussing how you feel in the moment. Even if it’s something as simple as feeling overwhelmed by your workload, talking about it can lead to a productive therapy session.
4. Talk About Rumination to Your Therapist
If you’ve been stuck in a cycle of repetitive thoughts—whether it’s worrying about the future or regretting the past—bring this up. Rumination is a common issue in anxiety and depression, and your therapist can help you find strategies to manage it.
5. Discuss Relationships
Your relationships, whether with a partner, family, or friends, are crucial to your mental health. If you’ve been avoiding someone’s calls or struggling with communication, therapy is the perfect place to explore why and how to address these issues.
6. Address Past Traumas
If you’ve been focusing on the present in your sessions, consider taking a step back to discuss your past in your therapy. Unresolved issues from past relationships or childhood can often influence your current mental state.
7. Talk About New Life Challenges in Therapies
Life changes, even positive ones, can stir up unexpected emotions. Whether it’s a new job, a move, or a change in your personal life, discussing these changes with your therapist can help you navigate any new feelings or challenges that arise.
8. Explore Avoided Thoughts and Conflicts
We all have thoughts and feelings we’d rather not confront. However, therapy is a safe space to explore even the thoughts that make you uncomfortable. These discussions can often lead to significant breakthroughs.
9. Talk About Trouble Opening Up
If you’re having difficulty opening up, share that with your therapist during the therapy. Understanding what’s holding you back can be the first step toward building a more open and trusting relationship with them.
How to Evaluate Your Therapy
1. Discomfort with Therapy
If you’re not feeling comfortable in therapy, it’s important to address it. Whether it’s a lack of trust or feeling like your needs aren’t being met in the therapy, discussing this can help improve your therapy experience.
2. Reflect on Whether Therapy is Working for You
It’s essential to assess whether your therapy is helping you. If you feel stuck or that your needs aren’t being met, it might be time to consider a different approach or even a new therapist.
3. Know When to End Therapy
Therapy isn’t meant to last forever. If you’ve accomplished what you set out to achieve, it might be time to consider ending your sessions. However, make sure this decision is based on feeling fulfilled rather than dissatisfaction.
Therapy is a journey, and it’s okay if you’re unsure of what to talk about in therapy at times. The important thing is to keep the conversation going, whether it’s about something big or small. If you’re finding it difficult to open up, don’t hesitate to communicate that to your therapist. Together, you can navigate the path to better mental health through the right therapy.