Therapy often feels like a big question mark when you first walk in. You might think, What am I supposed to say? Do I need a plan? Should I talk about my childhood, my stress at work, or that fight I had with my partner? If these questions sound familiar, you’re not alone. Talking in therapy can feel daunting at first, but it’s actually one of the most open-ended spaces you’ll ever find. There are no “wrong” things to bring up—only opportunities to explore, reflect, and grow.
Here’s a little secret: therapy isn’t just about digging up dramatic stories or solving massive life crises (though it can absolutely help with those). It’s also about the everyday stuff—things that don’t seem “big enough” but still weigh on you. Let’s break down some of the things you can talk about in therapy to help you feel a bit more at ease.
1. Your Stress and Overwhelm
We all feel it—work deadlines, family responsibilities, trying to squeeze in a social life, or even just figuring out what to make for dinner. If stress has become your constant companion, therapy can help you untangle it. Whether it’s pinpointing where the overwhelm starts or learning tools to manage it better, this is a great starting point.
2. Relationships, Relationships, Relationships
From romantic partners to tricky coworkers, relationships are at the heart of so much of our emotional experience. Struggling to set boundaries? Feeling disconnected from friends or family? Maybe you’re not even sure what’s wrong, but something feels off. Therapy is a safe place to unpack it all, whether you’re dealing with major conflicts or subtle feelings of distance.
3. Your Past—As Much (or As Little) As You Want
You don’t have to dive into your childhood right away (or at all) unless you feel ready. But if patterns in your life seem rooted in past experiences, therapy can gently help you explore those connections. Think of it like tracing a map to better understand where you are now. And if your past feels too heavy or tangled to even bring up? That’s okay too—your therapist is there to go at your pace.
4. Everyday Life and Identity
Therapy isn’t just for big emotions; it’s also a space to explore who you are. Maybe you’re navigating life transitions, questioning your identity, or struggling with a sense of purpose. Talking about these topics can lead to surprising insights, even if they seem vague or “not important enough” at first.
5. Mental Health Symptoms
If you’re dealing with anxiety, depression, ADHD, or other mental health challenges, therapy is a space to talk openly without fear of judgment. Your therapist can help you make sense of your experiences, identify triggers, and create strategies that actually work for you.
6. The Stuff You’re Afraid to Say Out Loud
You know those thoughts that make you wonder, Is this normal? Should I even bring this up? Those are often the most powerful things to talk about in therapy. Whether it’s feelings of shame, guilt, or fear, your therapist is there to hold space for you—no matter what.
7. Your Wins and Joys
Therapy isn’t all about problems. It’s also a space to celebrate your progress, share the moments that bring you joy, and reflect on what’s going well. Sometimes, acknowledging the good can be just as transformative as working through the hard stuff.
Therapy is what you make it. Some sessions might feel deep and emotional, while others are more about processing your week. And that’s the beauty of it—there’s no “right” way to show up, as long as you’re showing up as yourself. The hardest part is often just starting, but once you do, you’ll find that the conversation flows more naturally than you might think.
