Finding Your Voice in Therapy
Opening up in therapy can feel like stepping onto a stage without a script. You might have walked in feeling ready to talk, only to find yourself suddenly unsure of what to say. Or maybe you’ve been in therapy for a while and feel like you’ve already covered everything worth mentioning. If this sounds familiar, you’re not alone.
It’s completely normal to feel uncertain about what to bring into the therapy room—whether it’s your first session or your fiftieth. New clients often wonder what’s “okay” to talk about, while long-time clients might feel pressure to keep producing new material, even when nothing feels pressing.
Think of therapy as a shared journey. You’re in the driver’s seat, steering the direction of your sessions, but your therapist is right there with you—like a co-pilot—offering guidance, tools, and support. You don’t need to have it all figured out. Your therapist is there to help you navigate.
That said, therapy works best when you bring your thoughts, feelings, and experiences into the room. And while “talk about anything” is technically true, it can also feel a bit too open-ended. So here are some ideas to help you find your footing and keep the conversation flowing.
Reflecting on the Therapy Process Itself
It might feel awkward to talk about therapy in therapy, but it’s actually a great place to start. Wondering if it’s working? Feeling unsure about your goals? Curious about how long it’s supposed to take? These are all valid topics. Try exploring:
What it feels like to be in therapy
Any confusion about how therapy works
Past experiences with other therapists
Your expectations or doubts about the process
Whether you feel like you’re making progress
Starting with the Here and Now
Sometimes the best place to begin is with what’s happening today. You don’t need a big issue to justify your session. Everyday experiences and emotions are just as important. Consider:
What’s been on your mind lately
Recent stressors or sources of joy
Changes in your sleep, appetite, or energy
Moments of insight or clarity
Things that feel stuck or unresolved
Exploring Your Identity
Therapy is also a space for self-exploration. Who are you becoming? What matters most to you? These questions can lead to powerful conversations. You might talk about:
Your personality traits and how they show up in your life
Core values and how they guide your decisions
Strengths you want to build on
Shifts in how you see yourself
Questions about identity or belonging
Talking About Relationships
Relationships shape so much of our emotional world. Whether you’re navigating conflict, seeking connection, or trying to understand patterns, therapy is a great place to unpack it all. You could explore:
People who are important to you—or challenging
Recurring dynamics in your relationships
Boundaries you want to set or strengthen
Feelings of loneliness or disconnection
Your attachment style and how it plays out
Tuning Into Your Emotions
Emotions are messengers. They can point us toward what we need, what we value, or what’s unresolved. Therapy can help you get curious about your emotional life. Try bringing in:
Emotions that have been showing up lately
How you experience feelings in your body
What tends to trigger strong emotional reactions
Patterns in your mood or emotional responses
Emotions you find hard to express or understand
Examining Your Thoughts
Your thoughts shape how you see yourself and the world. Therapy can help you notice patterns, challenge unhelpful beliefs, and develop a more compassionate inner voice. Consider discussing:
Thoughts that loop or feel intrusive
Worries or fears that keep popping up
Self-critical or judgmental thoughts
Memories that feel significant or sticky
Beliefs about yourself, others, or the world
Navigating Life Transitions
Change—whether chosen or unexpected—can be disorienting. Therapy offers a space to process transitions and find your footing. You might talk about:
Starting or ending a relationship
Becoming a parent or adjusting to an empty nest
Career changes or job stress
Moving, graduating, or retiring
Grieving a loss or letting go of a past chapter
Therapy is a space for your whole self—not just the parts that are struggling. It’s a place to grow, reflect, and reconnect with what matters most. There’s no “right” thing to talk about, and you don’t need to come in with a perfect agenda. Just bring yourself. That’s more than enough.
