What to Talk About at Therapy: what to talk about at therapy to improve sessions
- Kizito WIX partner
- 3 hours ago
- 19 min read
You’ve made the courageous decision to start therapy, found a counsellor you connect with, and settled into the chair (or started your walk). Then, the question arrives: “So, what's on your mind today?” Suddenly, your brain feels like a blank slate. It’s a surprisingly common experience. Knowing what to talk about at therapy can feel daunting, especially when you're overwhelmed or unsure where to begin.
This guide is designed to act as your map. Whether you're preparing for your first session or you're a therapy veteran feeling a bit stuck, this listicle will provide you with ten meaningful areas of exploration. We'll break down common themes like anxiety, life changes, and neurodiversity, offering specific prompts and conversation starters to help you find your focus.
The goal isn't to create a rigid script. Instead, this resource is here to unlock possibilities and help you find your voice in the therapeutic space. We'll explore how these topics can be approached in different settings, from traditional face-to-face sessions here in Cheltenham to the unique dynamics of walk and talk therapy. By equipping you with ideas and starting points, we aim to ensure every session feels as productive and supportive as possible.
And to answer a common question I receive: yes, internal linking is a brilliant way to connect valuable resources across a website, not just between blog posts. Throughout this article, I’ll be linking to other helpful pages and posts to create a more integrated support network for you.
1. Anxiety and Worry Management
Anxiety and worry are two of the most common reasons people seek therapy, making them an excellent starting point for your sessions. This topic involves exploring what triggers your anxious feelings, understanding how they manifest both physically and emotionally, and collaboratively developing strategies to manage them. It’s a foundational area of therapy that can provide immediate, practical benefits for your daily life.
By discussing your worries, you and your therapist can begin to untangle unhelpful thought patterns. Many forms of anxiety stem from unresolved internal battles. Understanding the concept of man vs self conflict can provide a useful framework for identifying the core of these struggles. This process helps you challenge catastrophic thinking and replace it with more balanced perspectives.
How to approach this topic in therapy
Start by describing a specific situation that recently made you feel anxious. You don’t need a perfect explanation; simply sharing the experience is a great first step.
Example 1 (Workplace Anxiety): You could say, "I have a big presentation next week, and I'm already losing sleep over it. My heart pounds just thinking about speaking in front of my colleagues." Your therapist can then help you practise grounding techniques to use before the meeting.
Example 2 (Social Anxiety): During a walk-and-talk session, you might mention, "I avoid social events because I'm terrified I'll say the wrong thing." This opens the door to creating a plan for gradually facing social situations in a supportive way.
Practical Tips for Managing Anxiety
Keep an Anxiety Log: Note when you feel anxious, what was happening, and your physical and emotional reactions. This helps identify patterns.
Start Small: Focus on mastering one or two coping strategies, like box breathing or the 5-4-3-2-1 grounding technique, before adding more.
Practise In-Session: Use your therapy time to role-play or practise new skills. This builds the confidence to use them in the real world.
If you find yourself constantly battling worried thoughts, you can find further guidance in this therapist's guide on how to stop worrying about everything.
2. Depression, Low Mood, and Motivation
Addressing depression, persistent low mood, or a lack of motivation is another crucial area to explore in therapy. This topic involves delving into the root causes of these feelings, understanding the intricate link between your thoughts, emotions, and behaviours, and working together to find manageable ways to re-engage with your life. It's a foundational conversation that helps build momentum when you feel stuck.
Discussing low mood allows you and your therapist to gently challenge the negative thought cycles that often accompany depression, a concept central to Aaron Beck's Cognitive Theory. The focus is not on forcing positivity but on gradually shifting perspectives and behaviours. This process, known as behavioural activation, helps you rediscover a sense of purpose and agency, one small step at a time.
How to approach this topic in therapy
You can begin by describing how your low mood affects your daily routine. Honesty about your energy levels and loss of interest is a powerful starting point for what to talk about at therapy.
Example 1 (Loss of Interest): You could say, "I used to love painting, but now I can't even bring myself to pick up a brush. Everything just feels pointless." Your therapist can help you explore this feeling and set a tiny, achievable goal, like just laying out your supplies.
Example 2 (Lack of Motivation): During a walk-and-talk session, you might share, "Getting out of bed feels like a monumental effort most days." This opens a discussion about building a simple morning routine to create a sense of accomplishment early in the day.
Practical Tips for Managing Depression
Practise Behavioural Activation: Schedule one small, manageable activity each day, even if you don't feel like it. This could be a five-minute walk or listening to one song.
Break Goals Down: If a task feels overwhelming, break it into the smallest possible steps. Instead of "clean the kitchen," start with "put one dish in the dishwasher."
Celebrate Small Wins: Acknowledge and give yourself credit for every effort you make, no matter how minor it seems. This helps counteract the brain's negative bias.
If you are looking for support in this area, you can learn more about how I work with clients experiencing depression on the Depression Counselling page.
3. Relationship Issues and Communication
Our connections with others form the bedrock of our lives, so it’s no surprise that relationship difficulties are a central topic to talk about at therapy. Whether with a partner, family member, friend, or colleague, exploring these dynamics can lead to profound personal growth. This area involves examining communication patterns, conflict resolution, boundaries, and how your past experiences influence your present connections.
Working through relationship issues in therapy provides a safe space to understand your role in interpersonal dynamics and develop healthier ways of relating. You can dissect recurring arguments, learn to express your needs more clearly, and understand different attachment styles. This process is not about placing blame but about gaining insight and empowering you to foster more fulfilling connections.
How to approach this topic in therapy
Begin by describing a recent interaction that left you feeling misunderstood, frustrated, or hurt. You don't need a full analysis; just recounting the event is the perfect entry point for a deeper discussion.
Example 1 (Romantic Relationship): You could start by saying, “My partner and I had the same argument again last night about household chores, but it feels like it's about something bigger. I just feel unheard.” This allows your therapist to help you explore the underlying needs and communication breakdowns.
Example 2 (Family Dynamics): You might share, “I feel guilty every time I say no to my parents, even though I’m an adult. I want to set boundaries, but I don’t know how without causing a massive conflict.” This opens a conversation about boundary-setting and managing family expectations.
Practical Tips for Discussing Relationships
Focus on Your Part: Concentrate on what you can control: your own actions, reactions, and communication style.
Role-Play Scenarios: Use your therapy sessions to practise difficult conversations. Rehearsing how to set a boundary or express a need can build your confidence.
Start Small: Try out new communication techniques in lower-stakes relationships first before tackling more emotionally charged ones.
Note Recurring Patterns: Keep a brief journal of interactions that bother you. Bringing these patterns to therapy can reveal deeper insights.
Improving how you relate to others is a skill, and expert guidance can make all the difference. For more focused advice, you can explore this guide on how to communicate better in relationships.
4. Life Changes, Transitions, and Adjustment
Life is rarely static, and periods of significant change are often what bring people to therapy. This topic covers major transitions such as a career change, moving to a new city, the end of a relationship, or retirement. It offers a space to process the complex emotions that accompany change, from excitement and hope to grief and uncertainty, helping you adapt and find your footing.
Discussing transitions in therapy allows you to explore your feelings without judgement and build resilience. Change, even when positive, involves loss and requires adjustment. Your therapist can help you identify your personal strengths and develop practical strategies for navigating your new circumstances, turning a period of upheaval into an opportunity for growth and self-discovery.
How to approach this topic in therapy
Begin by outlining the recent or upcoming change. You don't need to have it all figured out; just describing the situation is the perfect way to start the conversation about what to talk about at therapy.
Example 1 (Career Change): You could say, "I've just started my own business, and while I'm excited, I'm also terrified of failing. The pressure feels overwhelming." This opens a dialogue about managing risk and building self-belief.
Example 2 (Adjusting to a Diagnosis): During a walk-and-talk session, you might share, "I was recently diagnosed as autistic, and it's making me rethink my whole life. I'm not sure who I am anymore." Your therapist can support you in exploring your new self-understanding.
Practical Tips for Managing Transitions
Acknowledge Gains and Losses: Every change involves letting go of something old while embracing something new. Allow yourself to grieve the past while looking toward the future.
Maintain Routine: During times of great change, keeping some familiar routines (like a morning walk or a weekly call with a friend) can provide a comforting sense of stability.
Identify Your Support System: List the people, resources, and activities that can support you. Therapy is one part of this system; don't forget friends, family, or community groups.
5. Self-Esteem, Self-Worth, and Identity
Your sense of self is the foundation upon which your mental well-being is built, making it a crucial topic for therapy. This conversation explores how you perceive yourself, your value, and your core identity. It involves delving into the origins of self-doubt, perfectionism, and any internalised negative messages you may carry, often from past experiences. Therapy helps you cultivate a more balanced and compassionate self-perception, allowing you to build an authentic life aligned with your true self, rather than one dictated by others' expectations.
Exploring your identity is fundamental when considering what to talk about at therapy, as it connects to many other challenges. For instance, low self-worth can fuel anxiety, while a fragmented sense of self can contribute to feelings of depression or being lost. Pioneering work by researchers like Brené Brown and Kristin Neff has shown how embracing vulnerability and self-compassion can fundamentally change how we relate to ourselves.
How to approach this topic in therapy
You can begin by sharing feelings of inadequacy or confusion about who you are. There's no need to have it all figured out; simply expressing the feeling is the perfect starting point.
Example 1 (Perfectionism): You might say, "I feel like I'm never good enough, no matter what I achieve. I realise now this pressure comes from my parents always valuing achievement over effort." This opens a path to redefining success on your own terms.
Example 2 (People-Pleasing): In a session, you could explore, "I spend so much energy trying to be what others want that I don't know who I am anymore." This allows you and your therapist to work on setting boundaries and prioritising your own needs.
Practical Tips for Building Self-Worth
Practise Self-Compassion: When you make a mistake, try speaking to yourself with the same kindness you would offer a good friend.
Notice Your Inner Critic: Acknowledge the critical voice without judgement. You can then consciously choose a more balanced and supportive response.
Identify Authentic Moments: Make a note of times when you feel most genuinely yourself. What were you doing? Who were you with? Use this as a guide.
Start Small: Practise authentic self-expression in low-stakes situations, like sharing a true opinion with a trusted friend.
If you often feel disconnected from yourself, you can find further support in this guide on how to reclaim your identity and find yourself again.
6. Neurodiversity, ADHD, Autism, and Neurodivergent Traits
Exploring your neurodiversity in therapy provides a space to understand how your brain works and how that affects your life. This topic covers experiences related to ADHD, autism, dyslexia, and other neurodivergent traits. Therapy can help you process a diagnosis, develop personalised strategies for daily challenges, and learn to harness your unique strengths. It’s a powerful way to move from simply coping to truly thriving.
Discussing neurodivergence is not about "fixing" who you are; it's about acceptance and adaptation. For many, a late diagnosis brings a mix of relief and grief for past struggles. Working with a therapist helps you unpack these complex feelings and reframe your life story through this new lens. You can explore concepts like unmasking, sensory needs, and executive functioning to build a life that aligns with your authentic self.
How to approach this topic in therapy
You can begin by sharing a recent situation where you felt your neurodivergent traits were particularly noticeable or challenging. This gives your therapist a concrete starting point.
Example 1 (ADHD Client): You might say, "I missed another important deadline at work because I got completely absorbed in a minor task and lost track of time. It's frustrating because I know I'm capable, but my focus feels uncontrollable." This opens a discussion about executive function strategies.
Example 2 (Autistic Client): During a session, you could mention, "I came home from a party feeling completely drained and irritable. I think I was 'masking' the whole time, and now I'm exhausted." This can lead to exploring social energy management and authentic self-expression.
Practical Tips for Neurodivergent Clients
Identify Your Profile: Learn about your specific neurotype. Understanding how your traits manifest helps you communicate your needs more effectively.
Reframe Differences: Work on viewing neurodivergent traits as differences, not deficits. Identify the strengths that come with your neurology, such as hyperfocus, creativity, or pattern recognition.
Build Your Toolkit: Develop systems that work with your brain, not against it. This could involve visual planners, noise-cancelling headphones, or body-doubling for tasks.
Incorporate Movement: If you struggle with sitting still, consider walk-and-talk therapy. The movement and sensory input can make it easier to process thoughts and emotions.
Find Your Community: Connecting with other neurodivergent people provides validation and peer support, reminding you that you are not alone in your experiences.
7. Grief, Loss, and Bereavement
Grief is a natural response to loss, and it’s a profound topic to explore in therapy. This conversation isn't limited to the death of a loved one; it can encompass the end of a relationship, a significant life change like a career loss, or even the loss of an imagined future. Therapy offers a safe, non-judgmental space to navigate the complex and often overwhelming emotions that come with bereavement.
Discussing your grief allows you and your therapist to honour your experience without pressure to 'move on' prematurely. It involves acknowledging the pain, exploring the different feelings that arise, and gradually finding ways to integrate the loss into your life. The focus is on adapting to life after loss, understanding that grieving is a unique and non-linear process for everyone. This is a crucial area to bring up in therapy as it helps you process pain in a supported environment, preventing it from becoming a source of long-term unresolved distress.
How to approach this topic in therapy
You can begin by simply stating the loss you've experienced and how you're feeling right now. There's no right or wrong way to start this conversation.
Example 1 (Loss of a Parent): You could share, "My dad passed away six months ago, and I feel numb. Everyone says I should be crying more, but I just feel empty and angry." Your therapist can help you explore these complicated and valid emotions.
Example 2 (Loss of Identity): During a walk-and-talk session, you might say, "Since I was made redundant, I don't know who I am anymore. My career was my identity." This opens up a discussion about rebuilding your sense of self.
Practical Tips for Managing Grief
Allow All Feelings: Give yourself permission to feel the full spectrum of emotions, from sadness and anger to guilt and even relief, without judgement.
Create Rituals: Establish small practices to honour what was lost. This could be lighting a candle, visiting a special place, or writing a letter.
Integrate, Don't 'Get Over': Focus on weaving the loss into your life story rather than trying to erase it. The goal is to find a way to carry the memory forward with you.
8. Work, Career, and Professional Well-being
Since we spend a significant portion of our lives at work, it’s no surprise that career-related stress is a common topic to bring up in therapy. This area involves exploring everything from day-to-day workplace pressures to long-term career aspirations. Discussing your professional life can help you manage burnout, navigate difficult office dynamics, and create a healthier work-life balance.
For many, work is deeply intertwined with personal identity and self-worth. When your job feels unfulfilling or stressful, it can impact your mental health far beyond the office. Therapy provides a confidential space to clarify what you truly value in a career, address feelings like imposter syndrome, and develop practical strategies for achieving a more sustainable and satisfying professional life.
How to approach this topic in therapy
You can begin by describing your current role and what aspects you find challenging or rewarding. Sharing your feelings about your job is a powerful starting point for deeper exploration.
Example 1 (Burnout): You might say, "I used to love my job, but now I feel completely drained and cynical. I don’t have the energy for anything, even on weekends." This can lead to a conversation about recognising and recovering from burnout.
Example 2 (Neurodiversity at Work): A client might bring up, "I’ve realised my ADHD makes the open-plan office incredibly difficult for me. I can't focus and I feel like I'm always falling behind." Your therapist can help you identify and advocate for reasonable adjustments.
Example 3 (Career Change): You could start with, "I’m thinking about changing careers, but I'm terrified of leaving the security of my current role. I feel completely stuck." This opens the door to processing the identity shift and building confidence for a new path.
Practical Tips for Managing Professional Well-being
Clarify Your Values: Work with your therapist to identify what truly matters to you in a job beyond the salary, such as autonomy, creativity, or teamwork.
Identify Stressors: Separate workplace stressors into two categories: things you can control and things you must accept. Focus your energy on the former.
Set Firm Boundaries: Develop clear, actionable boundaries between your work and personal time, such as turning off notifications after 6 pm or not checking emails on weekends.
Use Walk-and-Talk Sessions: Processing work stress while walking outdoors can provide a valuable change of perspective and help you think more clearly.
9. Physical Health, Lifestyle, and Mind-Body Connection
Your mental and physical health are deeply intertwined, making your lifestyle an important topic to explore in therapy. This conversation focuses on the connection between how you care for your body and how you feel emotionally. Discussing sleep, nutrition, physical movement, and substance use can reveal powerful ways to support your mental well-being through daily habits.
Bringing your physical health into the therapy room acknowledges that emotional struggles don't happen in a vacuum. For example, poor sleep can worsen anxiety, while regular movement can be a powerful antidepressant. Discussions in therapy often extend to physical well-being, including how to find strategies for alleviating sleep disorders that may impact your mood. Understanding this mind-body connection empowers you to make small, sustainable lifestyle changes that have a significant positive effect.
How to approach this topic in therapy
You can start by describing a physical sensation or a lifestyle pattern that you've noticed. You don't need all the answers; simply highlighting the connection is a great entry point.
Example 1 (Sleep and Mood): You could say, "I've noticed that on days when I get less than six hours of sleep, my mood is terrible and I feel much more anxious. It’s like I have no emotional resilience."
Example 2 (Movement and Energy): During a walk-and-talk session, you might observe, "I feel so much clearer and more positive while we're walking. When I'm sedentary all day at my desk, my thoughts feel sluggish and negative."
Practical Tips for Integrating Mind-Body Health
Start with One Small Change: Instead of a complete lifestyle overhaul, focus on one area. This could be adding a 10-minute walk to your day or aiming for a consistent bedtime.
Use Walk-and-Talk Sessions: Leverage these sessions as a form of regular, gentle physical activity. The movement itself can help you process emotions more effectively.
Track Patterns: Keep a simple log of your sleep, food, and mood for a week. This data can help you and your therapist identify clear connections and areas for focus.
Find Joy in Movement: Explore different types of physical activity to find something you genuinely enjoy, whether it's dancing, hiking, or gardening. Joyful movement is more sustainable.
10. Trauma, Difficult Experiences, and Building Safety
Addressing difficult life experiences or trauma is a significant and courageous step to take in therapy. This topic involves carefully exploring past events that continue to impact your present, understanding how they have shaped your beliefs and relationships, and working collaboratively with your therapist to build a renewed sense of safety and recovery. It’s a process centred on healing at a pace that feels right for you.
Discussing trauma is not about reliving pain, but about processing its impact in a secure environment. Your therapist's role is to help you feel grounded and in control as you share your story, validating your experiences and recognising the resilience you've shown. This dialogue can help you understand that many coping mechanisms, even those that no longer serve you, were once essential for survival.
How to approach this topic in therapy
You are in complete control of what you share and when. Starting slowly by mentioning the effects of an experience, rather than the details, can be a gentle way to begin.
Example 1 (Gradual Sharing): You could say, "There are things from my past that make it really hard for me to trust people, even when I want to." This allows your therapist to focus on building a secure therapeutic relationship with you first.
Example 2 (Walk and Talk Session): While walking, you might say, "Being outside helps me feel more present. I've been having a lot of nightmares lately related to something that happened a while ago." This uses the grounding nature of the environment to support the conversation.
Practical Tips for Discussing Trauma
You Control the Pace: Remember that you do not have to share every detail at once, or ever. Share only what feels manageable.
Prioritise Safety: Use grounding techniques during sessions if you feel overwhelmed. Focus on your feet on the ground or the feeling of the chair beneath you.
Recognise Your Strengths: Acknowledge the coping skills that helped you survive. Therapy can help you honour their purpose while developing new ones.
Seek Specialised Support: For complex trauma, it’s vital to work with a therapist specifically trained in trauma-informed care.
Processing trauma is a journey towards reclaiming your sense of self. Understanding how to be your true self is often a core part of this healing process.
10 Common Therapy Topics — Side-by-Side Comparison
Topic | 🔄 Complexity | ⚡ Resources | 📊 Expected outcomes | 💡 Ideal use cases | ⭐ Key advantages |
|---|---|---|---|---|---|
Anxiety and Worry Management | Low–Moderate — brief skills and practice | Minimal — psychoeducation, exercises, in-session practice | Reduced acute anxiety; better coping; greater self-awareness | GAD, social/situational anxiety; pre-meeting nerves; walk-and-talk practice | Immediate, evidence-based coping tools; adaptable to outdoor sessions |
Depression, Low Mood, and Motivation | Moderate — requires activation and pacing | Moderate — monitoring tools, activity planning, possible multidisciplinary input | Gradual mood lift; increased engagement and goal-directed behaviour | Persistent low mood, anhedonia, low motivation; benefit from movement | Actionable behavioural steps; builds hope; effective with physical activity |
Relationship Issues and Communication | Moderate–High — interpersonal dynamics and role work | Moderate — role-play, communication exercises, possible partner sessions | Improved communication, clearer boundaries, reduced conflict | Couples, family dynamics, workplace relationships, boundary-setting | Skills transferable across relationships; prevents breakdowns; enhances connection |
Life Changes, Transitions, and Adjustment | Moderate — emotional processing + planning | Low–Moderate — coping strategies, routine-building, support mapping | Better adaptation, resilience, meaning-making through change | Career moves, relocation, retirement, major lifestyle shifts | Normalises transition difficulty; structured approach to adjust and find opportunities |
Self-Esteem, Self-Worth, and Identity | Moderate–High — deeper cognitive and values work | Moderate — exploration exercises, self-compassion practices, longer time | Increased self-worth, authenticity, reduced shame and perfectionism | Identity confusion, chronic self-criticism, perfectionism | Broad life impact; fosters authentic self-expression and resilience |
Neurodiversity, ADHD, Autism, Neurodivergent Traits | Moderate — individualised profiling and strategy testing | Moderate — psychoeducation, tailored accommodations, community resources | Validation, practical strategies, improved daily functioning | ADHD executive challenges, autism masking, late diagnosis processing | Strengths-based framing; practical, neurology-aligned strategies; flexible scheduling |
Grief, Loss, and Bereavement | Moderate — emotionally intense, non-linear process | Low–Moderate — safe space, rituals, possible specialist referral | Meaning-making, integration of loss, compassionate processing | Recent bereavement, identity loss, significant endings | Validates grief; supports paced processing within nature-based settings |
Work, Career, and Professional Well-being | Moderate — combines planning with identity work | Moderate — career tools, boundary-setting plans, may need resources | Clarified direction, reduced burnout, better work–life balance | Burnout, career change, workplace stress, imposter syndrome | Actionable strategies for sustainable professional well‑being; improves life satisfaction |
Physical Health, Lifestyle, and Mind‑Body Connection | Low–Moderate — multiple behavioural domains to address | Moderate — tracking tools, referrals (sleep/nutrition/exercise) | Improved sleep, mood, energy; holistic mental‑physical gains | Lifestyle-related mood or anxiety issues; suited to walk-and-talk format | Concrete, modifiable targets; integrates movement and nature for wellbeing |
Trauma, Difficult Experiences, and Building Safety | High — trauma-informed, carefully paced work | High — trauma training, safety plans, specialist referrals may be needed | Increased safety, reduced trauma impact, gradual healing and resilience | Complex or past trauma, safety rebuilding, those needing paced processing | Provides validation and safety; foundation for long‑term recovery when properly supported |
Your Story, Your Session: Making Therapy Work for You
Navigating the landscape of your own mind can feel daunting, and the question of what to talk about at therapy often looms large. This article was designed to be your map and compass, offering a comprehensive look at the many avenues you can explore, from the persistent hum of anxiety to the complexities of neurodiversity and the profound impact of life's transitions. We have journeyed through ten core areas, providing you with tangible prompts and practical starting points for each.
The goal was never to create a rigid checklist you must follow. Instead, think of these topics as trailheads. Each one represents a potential path into the deeper territory of your experiences, emotions, and patterns. The true power of therapy is unlocked not by finding the "right" thing to say, but by fostering the courage to say anything that feels true for you in the moment.
Key Takeaways: From Blank Slate to Focused Exploration
Let's distil the most crucial insights from our discussion:
No Topic is Too Small: The seemingly insignificant irritation from your morning commute or a fleeting memory from childhood can be the thread that unravels a much larger pattern. Your therapist is trained to help you see these connections.
Vulnerability is Your Superpower: The topics that feel the most difficult or embarrassing to bring up are often the ones that hold the greatest potential for growth and healing. A skilled counsellor creates a safe space for this exploration.
Preparation is a Tool, Not a Rule: Using a journal or a notes app to jot down thoughts between sessions can be incredibly helpful, especially for online or walk-and-talk therapy. However, it is equally valid to arrive with nothing planned and simply see what emerges.
Your Session, Your Agenda: You are the expert on your own life. While your therapist provides guidance and perspective, you are always in the driver's seat. It is perfectly acceptable to say, "I'd like to change the subject," or, "Something else has come up that feels more important today."
Remember this: The ultimate answer to "what to talk about at therapy" is your own unfolding story. It is the joy, the grief, the confusion, and the hope that make you who you are. The therapeutic space is simply the dedicated time and place to honour that story.
Actionable Next Steps: Putting Insight into Practice
Transforming this knowledge into a better therapy experience starts now. Here are your next steps:
Reflect and Select: Look back over the ten topics we covered. Which one or two resonated most strongly with you right now? You don't need a grand plan, just a starting point.
Craft Your Opening Line: Using the examples provided earlier, practise saying a simple opening sentence out loud. For instance, "I've been thinking a lot about my anxiety at work," or, "Something I'd like to explore is my relationship with my partner." This simple act can significantly lower the barrier to starting.
Embrace Curiosity: Go into your next session with a mindset of curiosity rather than pressure. Instead of worrying about saying the "right" thing, ask yourself, "What am I genuinely curious about in my own life today?"
Mastering the art of what to talk about at therapy isn't about becoming a perfect client; it’s about becoming a more active and engaged participant in your own healing journey. It's about building a trusting alliance with your counsellor where you can bring your whole self, unedited and unfiltered. By doing so, you create the conditions for profound and lasting change, turning each session into a meaningful step toward the life you want to live.
If you're in Cheltenham or anywhere in the UK and looking for a space to explore these topics, Therapy with Ben offers a compassionate, down-to-earth approach, including unique walk-and-talk sessions. I am here to help you navigate whatever you choose to bring to the session, at your own pace. Find out more and book a free introductory call at Therapy with Ben.
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