Therapy can be a life-changing experience, offering a safe, non-judgmental space to explore your thoughts, emotions, and behaviors. However, for many people, knowing things to talk about with therapist can feel overwhelming, especially in the beginning. Whether you're new to therapy or have been attending sessions for a while, it’s normal to wonder if you're bringing up the “right” things. The truth is, therapy is deeply personal, and what you choose to discuss will vary based on your needs and life experiences. This guide will help you discover valuable things to talk about with a therapist to make the most out of your sessions.
1. Current Emotions and Feelings
One of the simplest yet most powerful places to start is with how you're feeling. Emotions are the foundation of therapy work. Whether you're feeling anxious, sad, angry, numb, or even happy, sharing these emotions gives your therapist valuable insight into your mental state. You don't have to analyze or justify how you feel—just being honest about your emotional state can open the door to deeper understanding.
Prompt examples:
- “I’ve been feeling overwhelmed lately, and I’m not sure why.”
- “I feel like I’m numb most of the time.”
- “I’m unusually happy, and I wonder if it’s temporary.”
2. Major Life Events or Changes
Life transitions—whether positive or negative—can stir up emotions and thoughts that are worth exploring. Moving to a new city, starting a new job, ending a relationship, losing a loved one, or becoming a parent are all significant events that can affect your mental health.
Prompt examples:
- “I recently lost my job, and I’m struggling with my sense of identity.”
- “My child just started school, and I’m feeling really anxious about it.”
- “I’m getting married soon, but I have mixed emotions.”
3. Relationships and Communication Issues
Relationships, whether romantic, familial, or social, are often a key focus in therapy. If you're having difficulty connecting with people or find yourself stuck in patterns of conflict or miscommunication, therapy can help you unpack and navigate these issues.
Prompt examples:
- “My partner and I keep arguing about the same things.”
- “I don’t know how to set boundaries with my parents.”
- “I feel really lonely even when I’m around people.”
4. Negative Thought Patterns and Self-Talk
How you talk to yourself matters. Negative self-talk, intrusive thoughts, and cognitive distortions can contribute to anxiety, depression, and low self-esteem. Therapy can help you recognize and reframe these patterns.
Prompt examples:
- “I always feel like I’m not good enough.”
- “I keep thinking that people don’t actually like me.”
- “I can’t stop replaying past mistakes in my head.”
5. Past Trauma or Painful Experiences
Talking about past trauma can be difficult, but it’s often necessary for healing. A skilled therapist can guide you gently through this process at your own pace. Whether it’s childhood abuse, a toxic relationship, or a traumatic accident, sharing your story can be the first step toward reclaiming your power.
Prompt examples:
- “There’s something from my past I’ve never talked about with anyone.”
- “I think I might have unresolved trauma.”
- “Can we talk about what happened to me as a child?”
6. Goals and Aspirations
Therapy isn’t only about what's wrong—it’s also a space to dream, grow, and move forward. Discussing your goals, ambitions, and life purpose can help you gain clarity and build a roadmap to reach your full potential.
Prompt examples:
- “I want to work on being more confident.”
- “I’m thinking of going back to school, but I’m scared.”
- “I feel like I have no direction in life.”
7. Stress Management and Coping Skills
Many people come to therapy to learn healthier ways to cope with stress. Whether you're facing burnout, dealing with a high-pressure job, or managing a chronic illness, a therapist can teach you tools and techniques for self-care and resilience.
Prompt examples:
- “I feel stressed all the time and I don’t know how to relax.”
- “I want to learn how to handle conflict better.”
- “How can I stop turning to food/alcohol/social media when I’m upset?”
8. Self-Esteem and Body Image
If you struggle with self-worth or body image, therapy can help you understand where those beliefs come from and how to change them. Building a more positive relationship with yourself is a powerful therapy goal.
Prompt examples:
- “I don’t like the way I look, and it’s affecting my confidence.”
- “I always compare myself to others.”
- “I don’t feel like I deserve good things.”
9. Fears, Phobias, and Anxieties
Fear is a common human emotion, but when it becomes overwhelming, it can disrupt your life. Whether it’s fear of failure, fear of abandonment, or specific phobias, talking about these in therapy can lead to relief and strategies for change.
Prompt examples:
- “I’m terrified of public speaking.”
- “I have this irrational fear that something bad will happen.”
- “I can’t seem to calm down, even when things are fine.”
10. Things You’re Avoiding or Struggling to Say
Sometimes the most important things are the hardest to talk about. Therapy is the place to bring up the things you might not feel comfortable saying elsewhere—your fears, your secrets, your shame. If you're not ready to say it directly, that in itself is something worth discussing.
Prompt examples:
- “There’s something I’ve been avoiding bringing up.”
- “I feel embarrassed talking about this, but…”
- “I don’t know how to say this, but I think I need help.”
Final Thoughts
Therapy is a deeply personal and evolving process. There’s no such thing as a “wrong” topic to discuss with your therapist. Whether you’re unpacking trauma, working on self-growth, or simply trying to feel better day by day, every session is a step toward understanding yourself more fully. If you're ever unsure what to talk about, just start with what’s on your mind that day—even if it feels small or insignificant. The key is to be open and honest.
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