What to Talk About in Therapy When You’re Not Sure Where to Start
A common question people ask in therapy is, “I don’t know what to talk about.”
Many clients worry that if they book too many sessions in advance, they’ll run out of things to say. Some feel this openly, and others feel it quietly and aren’t sure how to bring it up.
If that sounds like you, you’re not alone. This post will give you simple ideas for what to talk about in therapy—especially on days when you don’t know where to begin.
When we come to therapy because something clearly feels “wrong,” we often focus on that issue. But it can feel harder to talk in therapy when life seems “okay,” or when you’re there for general growth, self-understanding, or wellness. The good news is that therapy isn’t only for hard moments. There is always something meaningful to explore, even if it seems small at first.
Below are some things you can talk about in your sessions.
Topics to talk about in therapy sessions
Recent Events
You may think the things happening in your life are too “small” to bring up. But your day-to-day experiences are your life. They are real, important, and worth talking about.
Starting with the present moment is often the easiest. It helps you remember what happened, and it gives your therapist a chance to notice patterns in your thoughts, feelings, and actions that may become important later.
A Helpful Reminder
Think of writing a school paper. If you try to make your first draft perfect, it can be hard to write even one sentence. But once you stop trying to make it perfect, the ideas start to flow.
Therapy works the same way. When you filter your thoughts and only share what seems “important,” the process becomes harder. Being open and honest—even if your thoughts feel random or unpolished—helps you understand what you really need from therapy.
Work
Work takes up a huge part of many people’s lives, yet many feel unsure about talking about it in therapy.
Even if your therapist can’t change your workplace for you, talking about work can help you release stress instead of letting it build up. A therapist might also help you notice patterns—like avoiding conflict, people-pleasing, or shutting down—that affect how you respond to work situations. These insights can be powerful and may even help things improve over time.
Your Childhood and Family
Many people think therapy is only about childhood. While that isn’t true, childhood memories can still be important because they shape how we learn to relate to other people—and to ourselves.
Talking about family doesn’t mean therapy has to be heavy every time. But understanding your early experiences can help you see where certain thoughts, emotions, or habits come from.
Important Moments That Shaped Who You Are
Therapy isn’t always about solving problems. It can also be a place to reflect on your life story.
Sharing memories—good or bad—that shaped you can help your therapist better understand your inner world: how you see yourself, how you view others, and why you might respond to life in certain ways.
Relationships: Friends, Family, and Partners
The closest relationships in our lives bring us joy and meaning, but they can also be the hardest to navigate. When you’re struggling with a relationship, it can feel lonely, especially if the person you usually go to for support is part of the conflict.
Talking about relationships is one of the most common reasons people come to therapy. Whether you’re dealing with conflict, loneliness, or disconnection, therapy can help you sort through your feelings and make sense of what’s going on.
How You Feel About Your Life So Far
Beyond day-to-day events, therapy can also be a space to zoom out and look at the bigger picture.
How do you feel about the direction of your life? Are there things you want to change? Are you craving something different?
Talking about these questions can help you understand where you are and where you want to go.
Thoughts or Questions You’ve Been Pondering
If something has been sitting in your mind—big or small—therapy is a great place to explore it. You don’t need to have everything figured out before you talk about it. Sometimes just saying things aloud helps you feel what fits and what doesn’t.
Remember: even if you come to therapy weekly, that’s only 1 hour out of the 168 hours in your week. If nothing feels interesting or important to talk about, that might be something worth exploring too. Why does life feel so flat or uninteresting right now?
Things to Keep in Mind
Every therapist and clinic is different, but at True Resilience we focus on a few key principles:
Collaboration:
We’re not here to tell you what to do. Instead, we help you understand your own goals and your own vision for your life. Then we support you in building a path that feels aligned with who you are.
Choice:
You never have to talk about anything you don’t want to. You always get to say what feels okay and what doesn’t.
Talking in therapy doesn’t need to be perfect or polished. You don’t need to bring “big” topics every time. All you need is honesty, curiosity, and a willingness to show up as you are. That’s where the real work—and the real growth—begins.
Therapy doesn’t require you to arrive with a perfect plan or a list of big, dramatic topics. Often, the most meaningful work begins with simple honesty about what’s happening in your life right now. Whether you’re reflecting on your past, exploring your relationships, or just trying to understand yourself a little better, there is always something worth talking about.
If you’re curious about how therapy might support you—or if you’re wondering whether it’s the right fit—a brief consult call can help you get a sense of what working together could feel like. There’s no pressure or commitment. It’s simply a chance to ask questions, talk through what you’re hoping for, and see if you feel comfortable with the process.
Whenever you’re ready, we’re here to connect.
