What Would I Even Talk About in Therapy?
Author: Angela Holmes-Cruz, LMHC
A lot of people think about starting therapy and get stuck on this question!
Not because they don’t want support, but because they’re not sure what they would actually say once they’re sitting there (Trust me, I get it).
You might think: “I don’t have anything specific to talk about”, “What if I run out of things to say?”, or “What if I don’t explain it the right way?”
It can feel like you’re supposed to show up with something prepared. Like there’s a “right” way to do therapy. (Spoiler alert, there isn’t)
You Don’t Have to Come In With a Plan
Therapy isn’t something you have to prepare for.
You don’t need a clear story, a timeline, or a list of topics. You don’t even need to know exactly why you’re there.
Some people start with:
“I don’t know where to begin”
“I just feel off”
“There’s nothing major, but something isn’t sitting right”
That’s more than enough.
Therapy Often Starts With What Feels Small
There’s a common assumption that therapy has to focus on something big or dramatic.
But many sessions start with things like:
something that bothered you during the week
a conversation you keep replaying
a feeling you can’t quite explain
a pattern you’ve started to notice
These moments may not seem important at first, but they often lead to a deeper understanding of how you think, feel, and respond.
It’s Okay If Your Thoughts Feel Disorganized
You don’t have to say things perfectly.
You don’t have to explain everything clearly or in the “right order.” It’s completely okay if your thoughts come out in pieces or feel hard to put into words.
I’ve noticed that people often worry about this before starting therapy, and then realize pretty quickly that the pressure to explain everything perfectly isn’t actually there.
Part of the process is figuring things out as you go.
The Therapist Helps Guide the Conversation
You’re not expected to carry the session on your own.
A therapist will ask questions, reflect what they’re hearing, and help you slow things down when needed. You don’t have to know exactly where the conversation is going.
Sometimes the most helpful moments come from things you didn’t plan to talk about at all.
You Can Also Talk About the Fact That You Don’t Know What to Talk About
This might sound simple, but it’s something people don’t always consider.
If you’re unsure what to bring into therapy, you can start there.
Talking about feeling stuck, not knowing where to begin, or wondering if therapy is even the right fit is still meaningful work.
Final Thoughts
You don’t need to have the “right” words to start therapy.
You just need a place to begin.
If you’re considering EMDR therapy in Sarasota, FL, or trauma-informed therapy online anywhere in Florida, a consultation can be a helpful way to get a feel for the process and what it might be like to talk things through.