10 Things to Talk About in Therapy (When You Don’t Know wtf to Talk About)

6. A Thought You Can’t Seem to Turn Off

The intrusive one. The self critical one. The what if scenario that will not leave.

Therapy is not about judging your thoughts. It is about understanding them.

Where did this start?
What does it protect you from?
What does it say about how you see yourself?

If your mind feels loud, that is more than enough to bring into the room.

7. Feeling Tired, Unmotivated, or Off Without a Clear Reason

Sometimes you don’t have a big story. You just feel not like yourself.

That is absolutely something to talk about in therapy.

Low energy. Brain fog. Irritability. Disconnection. They all mean something. And you don’t need a dramatic explanation to deserve support.

Many people wait until things get worse before bringing this up. You do not have to.

8. A Decision You’re Stuck On

Stay or leave.
Say something or stay quiet.
Take the job or don’t.

If you are looping through the same pros and cons in your head, bring the whole messy list into your therapy session.

Therapy is not about someone deciding for you. It is about helping you understand what actually matters to you.

When you are unsure what to talk about in therapy, unresolved decisions are often sitting right at the surface.

9. A Situation Where You Said Yes but Wanted to Say No

This one hits.

Why did you say yes?
What were you afraid would happen if you didn’t?
Who were you trying to protect?

Boundaries are rarely about the moment. They are usually about history.

If people pleasing or overcommitting keeps showing up in your life, that is more than enough to explore in therapy.

10. The Question: “Is This Normal?”

About your relationship. Your anxiety. Your sex life. Your family. Your motivation. Literally anything.

So many people sit on questions for months because they think they should already know the answer.

You don’t.

Therapy gets to be the place where you ask the thing you have been Googling at 11:47 pm.

If you are wondering what to talk about in therapy, start with the question you are slightly embarrassed to say out loud.

What If I Still Don’t Know What to Say in Therapy?

Then say that. “I don’t know what to talk about today” is a completely valid way to start a therapy session.

You don’t need a perfectly organized story. You don’t need a dramatic reason. You don’t need to be in crisis.

You just need a starting point.

And sometimes that starting point is, “I feel weird and I don’t know why.”

That is more than enough.

If you are new to therapy or returning after a break, it is normal to feel unsure about what to talk about in therapy. Your therapist is trained to help guide the conversation. You are not expected to perform, impress, or arrive with a polished narrative.

Therapy works best when you bring what is real, not what sounds important.

If something stayed with you, confused you, embarrassed you, or kept you up at night, it belongs in the room.

Start small. Start messy. Just start.

If this resonated, consider bringing one of these ten things into your next therapy session. You might be surprised where the conversation leads.

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