What to Talk About in Therapy


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Deciding to prioritize your mental health is a courageous step. But venturing into the world of therapy can stir up a mix of emotions. Uncertainties about what to discuss and how therapy works might cloud your mind.

Here's the comforting truth: therapy is a judgment-free zone designed to meet your unique needs. There's no rigid script dictating what you share. It's about finding "at least one person in your life who will let you say anything you want to say." This safe space allows you to explore challenges that might feel overwhelming or embarrassing elsewhere.

Therapists are trained professionals who have encountered a wide range of issues. They won't be surprised by what you share. In fact, building a trusting connection with your therapist is crucial for successful therapy. When therapists create [trust], people feel welcomed and heard, and able to share their deep thoughts.

Feeling prepared for your first session can ease anxieties. Most sessions last an hour, although this may vary depending on your therapist or program. Your therapist will focus on getting to know you, understanding the reasons behind seeking therapy, and exploring any mental health symptoms you might be experiencing. They'll also explain the therapeutic process and help you establish goals for your journey.

Ideas for What to Talk About in Therapy

Therapy is a safe space for self-exploration and growth. While a therapist can guide you with specific tools and techniques, ultimately, the direction of your sessions is up to you. It can feel overwhelming to figure out what to bring up, but remember, a therapist's job is to create a supportive environment where you can explore anything that's on your mind.

Here are some ideas to get you started:


Are you struggling with a romantic partner, friend, family member, or colleague? Therapy can be a great place to unpack communication issues, set boundaries, and develop healthier relationship patterns.

Current Feelings

Feeling overwhelmed, anxious, or down? Therapy can help you understand your emotions, develop coping mechanisms, and work towards feeling better.

Past Trauma

Past experiences can have a lasting impact. Therapy can be a safe space to process trauma, understand its effects on you, and learn how to move forward.


Do you struggle with negative self-talk or feeling inadequate? Therapy can help you build confidence, develop self-compassion, and identify your strengths.


Feeling overwhelmed by daily pressures? Therapy can equip you with stress management tools and help you identify healthy ways to cope.

Job or Career Worries

Feeling unfulfilled in your career or facing challenges at work? Therapy can help you navigate workplace dynamics, explore career options, and find a path that feels meaningful.

Life Transitions

Life throws curveballs – starting a new job, a break up, a new baby, or losing a loved one. Therapy can support you through these transitions and help you adjust to change.

This is not an exhaustive list – anything that's on your mind is a valid topic for therapy. Think of it as a chance to invest in yourself and your well-being.

Ready to Take Charge of Your Mental Well-being?

Therapy can be a powerful tool for growth and self-discovery. If you're feeling stuck, overwhelmed, or simply want to get more out of life, it might be the perfect fit.

So, how do you get started? Finding a therapist doesn't have to be a mystery.

  • Talk to your doctor. They can provide referrals based on your needs and insurance coverage.
  • Tap into your network. Friends, family members, or colleagues who've had positive experiences with therapy can be a great resource for recommendations.
  • Check with your insurance company. They often have directories of in-network therapists you can search online.

Taking that first step can feel big, but it's an investment in yourself that can pay off in a big way.