How Do You Know What to Talk About in Therapy?

It’s common to wonder what you’ll talk about in therapy, especially in the first session. You might even worry about where to start. But therapy isn’t about having all the answers—it’s about exploring, reflecting, and finding clarity together.

In your first session, you and your therapist will set goals. These goals are your guide, shaping the work you do in therapy. What would you like to change, develop, create, or heal? As you grow, your goals may shift, and that’s okay. Therapy is flexible, just like life. Once the goals have been set, you will work towards them in each session.

Before each session, it can be helpful to think about what’s on your mind. This could be:

• Something related to your goals

• A recent challenging experience or event

• A recurring worry or thought pattern

There’s no right or wrong thing to bring up—what matters is that it feels important to you.

I find that most people have already thought about what they want to discuss before they come in for their session. It’s usually something at the top of their mind, something they’ve been reflecting on or feeling strongly about. They often lead off with it naturally because it’s been occupying their thoughts.

If you’re ever unsure about what to talk about, let your therapist know. Together, you can explore what’s on your mind and find the direction that feels right for you. Therapy is your space—if you have the best intentions, there’s no wrong way to use it.