I Don’t Know What to Talk About in Therapy

Therapy is a deeply personal journey that offers a safe, non-judgmental space to explore your thoughts, emotions, and life experiences. While it can be intimidating, especially in the beginning, therapy provides an opportunity to release trapped emotions and work through personal challenges that may be hindering your inner peace. If you’re new to family or individual psychotherapy sessions, knowing what to talk about in therapy can be daunting. Follow our guide to discover comfortable things to say to your new therapist.

Tell Them Who You Are

One of the first steps in therapy is letting them get to know you. Don’t worry about getting deep just yet, focus on telling them who you are, what you like, and anything that showcases your personality. Your therapist may touch on your upbringing or cultural background that may have influenced how you see yourself today. Or, he/she may ask casually about work, school, hobbies, or any relationships you may have currently. This gives you less pressure to come up with things to talk about in therapy and instead allows your therapist to gain a better understanding of you as a person. Remember, there is no rush to tell everything in one session. Individual or Family Psychotherapy is a process that unfolds over time as long as you let it.

Speak on Why You Need Therapy

This is often one of the first topics your therapist may address because it provides some insight on what to talk about at therapy. Reflecting on why you are seeking therapy will also give you insight into your personal goals and concerns. For instance, you might be in therapy because of work burnout or a change in mood when dealing with interpersonal relationships. There may be more than one reason for attending therapy, and it’s okay if you’re not entirely sure. Part of the process is learning how to talk to your therapist to help you reach that certainty.

Touch on Your Goals with Therapy

Setting goals can be helpful for both you and your therapist. They can guide you on what to work on in therapy as long as you are comfortable being vulnerable. Consider expressing how you’re feeling in the present moment and what you want to feel in the future to help drive your goal-setting. Are you looking for clarity in a particular area of your life, or are you trying to manage overwhelming emotions? Your goals don’t have to be fixed or perfect. They may evolve as you progress in therapy. Discussing your wants openly will help you feel more confident in reaching those goals.

Talk About Your Feelings with Work, Social Events, and Relationships

Outside of your goals, your therapy sessions are a great place to vent about any life changes you’re experiencing. Whether it’s related to your job, personal life, sexuality, or relationships, these are crucial things to talk about in therapy because they impact our mental health. For instance, if you are constantly worrying about your romantic relationship, you may consider learning how to fix your anxious attachment style. Not only does this habit lessen our self-esteem, but it can also lead to long-term mental health problems, such as severe anxiety and depression. Trust that therapy is a space that allows you to let go of negative self-talk or situations that no longer serve you.

Trust That Therapy Is Your Safe Space

If you’re still telling yourself, “I don’t know what to talk about in therapy,” that’s ok. These fears or doubts are normal, and it’s okay to not know. Conversations with your therapist are meant to flow and be guided by your needs, concerns, and experiences. Whether you’re sharing updates about your life, discussing fears, or working through complex emotions, therapy provides a safe and supportive space for you to know your true self.