Starting therapy can feel exciting, but it can also feel intimidating if you’ve never been before. Whether you’re beginning therapy for the first time or you’ve been to therapy before, knowing what to talk about in therapy can help you feel more prepared, confident, and engaged in the process.

Therapy isn’t a one-size-fits-all. You don’t need to have your thoughts perfectly organized, and you don’t have to follow a script. Sometimes, small topics can lead to breakthroughs. Your therapist will be there to guide you through the conversation, but having ideas in mind can help you make the most of your time together.

Things to work on in therapy

Therapy is a space to explore anything that’s on your mind — from practical challenges to deeply personal emotions. While your sessions are unique to you, here are some common therapy topics people bring up:

  • Work deadlines
  • Financial stress
  • Managing a busy household.
  • Noticing behaviors you’d like to change, such as procrastination or hyperfixation.
  • Whether you’re feeling anxious, sad, angry, or just “off” lately
  • Romantic partnerships, friendships, coworkers, or family dynamics
  • Exploring how your upbringing shaped who you are today
  • Career changes
  • Building self-confidence
  • Improving self-care
  • Experiences that may still impact how you think and feel today
  • Moving
  • Starting a new job
  • Becoming a parent
  • Having an empty nest
  • Retiring
  • Disagreements with loved ones
  • Workplace challenges

Your therapy sessions don’t have to focus on just one area. Many people use therapy as an ongoing check-in for multiple aspects of their lives.

What should I talk about in therapy?

If you’re wondering “what should I talk about in therapy?” consider:

  • Small issues that add up: Some people believe that therapy is only for big problems, but little things matter, too. Feeling annoyed by a friend’s backhanded comment or feeling drained after social interactions may not seem urgent, but these moments can reveal patterns worth exploring.
  • Behavior patterns: Do you keep falling back into the same patterns or reacting in the same way, even when you wish you wouldn’t? Therapy can help you identify and shift these patterns.
  • Current feelings: Sometimes, the best starting point is simply: “Here’s how I’ve been feeling lately.” Even if it’s, “I don’t know why I feel this way,” your therapist can help you unpack those feelings.
  • Relationships: Whether you’re working on improving communication, navigating conflict, or deciding the future of a relationship, therapy can give you tools and perspective.
  • Family and upbringing: Your early life experiences can influence your adult life in surprising ways. Talking about your family history can help you understand yourself better.
  • Future goals: Therapy isn’t just about talking about the past; it’s also about building the foundation for the future you want. You can use therapy sessions to brainstorm, problem-solve, and plan ahead.
  • Past traumas: When you feel ready, therapy can be a safe space to process and heal from difficult life experiences.

Questions to ask in therapy

If you’re feeling unsure about what to say, asking questions can open the door to valuable insights. Consider these:

  • How can I better handle certain situations?
  • What skills or tools can I practice between sessions?
  • What are some ways I can track my progress?
  • How will I know if therapy is working?

When you feel you have nothing to talk about

It’s not uncommon to have therapy sessions where your mind seemingly goes blank. That doesn’t mean that therapy time needs to be wasted. Here are ways to keep the momentum going:

  • Check in about the week: Share something small about your week, even if it seems unimportant.
  • Reflect on past sessions: What’s something that has stuck with you? Has anything changed since your last therapy session?
  • Talk about the therapy process: How do you feel about your progress? How do you feel about the therapy process itself?
  • Explore lighter topics: Talk about hobbies, interests, or recent events. These can offer meaningful insights.

What to expect from your therapist

If you’ve never been to therapy before, you may wonder what exactly your therapist’s role will be. While every therapist has their own approach, there are a few things you can generally expect:

  • A safe space where you can share your feelings openly and honestly
  • Your therapist won’t tell you how to live your life, but they’ll help you explore your options and gain insight
  • Tools and strategies to help you manage challenges between sessions
  • A steady, reliable space where your progress can unfold over time

Your therapist will tailor your therapy sessions to your needs and check in about how you feel therapy is going.

The power of vulnerability

One of the most healing aspects of therapy is the opportunity to speak honestly — maybe more honestly than you’ve ever been with anyone else. Vulnerability can feel overwhelming, but in therapy, it’s where the breakthroughs can happen.

By sharing your thoughts openly, you can build trust and strengthen the therapeutic relationship with your therapist. This can create the foundation for accelerating progress. When you learn to speak your truth openly, you can also learn to be more compassionate with yourself.

Vulnerability doesn’t mean you need to share everything all at once. It’s about gradually opening up at your own pace, knowing that your therapist is there to hold space for whatever you bring to the session.

Takeaway

Therapy is your space — and that means there’s no single “right” answer to what to talk about in therapy. You might come in with a list of pressing concerns, or you might show up unsure of what to say. Both approaches are completely valid. What matters most is showing up and being willing to explore what’s on your mind.

The best way to get the most out of therapy is to be open, curious, and honest. Your therapist is there to help you untangle your thoughts, understand yourself more deeply, and work toward the changes you want in your life. Even if you don’t know where to start, you’ve already taken a step toward healing by seeking support.

If you’re ready to begin your therapy journey, visit findmytherapist.com and browse therapists that fit your needs and preferences. Whether you meet online or in person, therapy can make a difference in your life.