What to Talk About in Therapy When You Have Nothing to Talk About?

what to talk about in therapy

Therapy is a haven for self-discovery, introspection, and healing. It’s a space to explore your thoughts, feelings, and experiences openly and without judgment. However, there are moments when you might find yourself at a loss for words, wondering, “What should I talk about in therapy today?” It’s normal; many individuals experience these occasional lulls in the therapeutic journey.

So, how can you make the most of your reasons to see a psychiatrist when you feel there’s nothing specific to discuss? Let’s explore some strategies and insights to help you navigate these moments and uncover meaningful conversations in therapy.

1. Begin with Your Current Emotional State

Even if you are unsure about a specific topic, you can start by sharing your emotional state. For example, you can say, “I’m not sure where to begin today, but I’ve been feeling a bit overwhelmed recently.” Your therapist can help you discover the reasons behind these feelings, uncovering potential underlying issues or concerns.

2. Reflect on Your Recent Experiences

Take a moment to reflect on the things to talk to your therapist about the week or since your last session. It could be an interaction with a colleague, a work-related issue, a family event, or even a personal accomplishment. Sharing these experiences can help your therapist gain insights into your life and provide a starting point for discussion.

3. Explore Your Goals and Aspirations

Therapy isn’t just about addressing problems; it’s also a space for personal growth and self-improvement. Discuss your goals related to relationships, personal development, or well-being. Your therapist can help you strategize and set achievable milestones to work towards.

4. Assess Your Progress

Reflect on the progress you’ve made since the beginning of your therapy journey. It’s important to acknowledge the achievements, no matter how small they may seem. Celebrating your growth can boost your confidence and provide valuable material for discussion.

5. Share Your Hesitations and Resistance

If you’re finding it challenging to what to talk to therapist about or engage in the session, share these feelings with your therapist. Addressing your hesitations can lead to a more productive conversation and allow you to explore any underlying factors contributing to your reluctance.

6. Explore Unresolved Issues

You might have past issues or conflicts you haven’t discussed in therapy. These unresolved matters can be excellent starting points for conversation. Your therapist can help you navigate these issues and work toward resolution or closure.

7. Analyze Patterns and Behaviors

Reflect on any recurring patterns or behaviors in your life. These might be related to your relationships, work, or personal habits. Discussing these patterns can lead to insights and strategies for change.

8. Embrace Silence as a Tool

Therapy doesn’t always have to be a session full of topics for therapy. It’s okay to embrace moments of silence. Sometimes, pausing allows you to collect your thoughts and delve deeper into your emotions. Your therapist is there to support you, even during quieter moments.

9. Discuss Future Aspirations and Concerns

Consider your future aspirations and concerns. Whether it’s about career choices, personal growth, or relationships, discussing your vision for the future can help you and your therapist work toward your long-term goals.

10. Ask for Homework or Exercises

If you’re struggling to find topics to discuss, ask your therapist for homework assignments or exercises to do between sessions. These can provide specific points to address in your next appointment and be a valuable part of your therapeutic journey.

11. Unpack Your Emotions

Emotions often serve as gateways to deeper insights. Even if you can’t pinpoint topics to discuss in therapy, describing your emotional state can lead to fruitful discussions. For instance, if you say, “I’ve been feeling anxious without a clear reason,” your therapist can help you see the sights and sources of your anxiety.

12. Investigate Dreams and Symbols

Dreams and recurring symbols can provide rich material for therapy. If you’ve had an impactful dream or keep seeing a particular symbol, sharing these experiences can illuminate your subconscious and your current psychological state.

13. Explore Relationships

Your relationships, whether with family, friends, or partners, can be an excellent source of discussion. Even if there isn’t a recent conflict, you can reflect on the dynamics and feelings within these relationships, allowing your therapist to provide guidance and insights.

14. Discuss Self-care and Coping Strategies

Consider discussing your self-care routine and coping strategies. What to talk about in therapy can offer recommendations for managing stress, anxiety, or other emotional challenges, even if there isn’t a specific issue you’re addressing.

15. Artistic Expression and Creativity

Artistic expression, such as drawing, writing, or music, can be a powerful means of communication in therapy. If you find it challenging to verbalize your feelings, creating art or writing can help convey your emotions to your therapist, sparking insightful discussions.

16. Connect with Your Senses

Explore your sensory experiences. Talk about the smells, tastes, sounds, or tactile sensations that have impacted you recently. Our senses often trigger emotions and memories that can be explored in therapy.

17. Consider Future Objectives

Discuss your vision for the future, even if it feels distant or uncertain. Your therapist can help you outline steps and strategies to work towards your aspirations, contributing to your personal growth.

18. Meditate and Reflect

Sometimes, a brief meditation or reflection at the beginning of the things to talk to your therapist about can help you connect with your inner thoughts and emotions. Your therapist can guide you through this process.

19. Learn Mindfulness Techniques

Mindfulness practices can help you stay current and connected during therapy. Ask your therapist to teach you mindfulness techniques you can apply both in and outside your sessions.

20. Explore Curiosities and Interests

Unearth your curiosities and interests; no matter how unrelated they may seem to your life’s challenges. Sharing what excites you can give your therapist a deeper understanding of your passions and values.

21. Reflect on Past Sessions

Use your time in therapy to reflect on what you’ve discussed in previous sessions. Are there insights, challenges, or goals from past sessions that you’d like to revisit or dive deeper into? Reviewing past discussions can offer continuity and a path to a more profound understanding.

22. Share Your Ambiguities

Ambiguities are a natural part of life, and they occur when you don’t know what to talk to therapist about. You might feel uncertain about your career, relationships, or future. Expressing your uncertainties in therapy can help you gain clarity and develop strategies for addressing them.

23. Celebrate Your Progress

It’s crucial to acknowledge your progress even during sessions where you feel like there’s nothing specific to talk about. Celebrate the steps you’ve taken in your personal growth journey, no matter how small they may seem. Recognizing your achievements can boost your self-esteem and motivation.

24. Consider Self-Compassion

Embrace self-compassion as a vital element of your therapeutic journey. Be kind and patient, especially when you’re struggling to find topics to discuss. Acknowledge that therapy is not just about addressing problems but also about self-care and personal development.

25. Explore the Therapeutic Relationship

Your relationship with your therapist is a critical aspect of therapy. Discussing your experiences, feelings, and dynamics within the therapeutic relationship can deepen your understanding of how you relate to others outside therapy.

26. Clarify Your Objectives

If you’re unsure about your therapy goals or the direction of your sessions, consider using this time to clarify your objectives. Your therapist can help you set clear intentions and create a roadmap for your therapeutic journey.

27. Examine Lifestyle and Well-being

Topics for therapy: Discuss your lifestyle, daily routines, and well-being practices. If you’ve made changes or improvements in these areas, share them with your therapist. They can provide guidance and support to help you maintain and enhance your well-being.

28. Practice Self-Reflection

Encourage self-reflection during your sessions. Explore your thoughts, reactions to various situations, and self-awareness. Self-reflection can lead to significant insights and personal growth.

29. Explore Personal Interests

Your interests and hobbies can offer a rich source of self-expression and discussion in therapy. Whether it’s a passion for art, literature, sports, or any other pursuit, sharing your interests can give your therapist a window into your unique personality and values.

30. Embrace Patience and Trust

Above all, remember to be patient with yourself and the therapeutic process. Trust that even when you feel there’s nothing specific to discuss, the process is still unfolding, and insights will come with time.


Remember, therapy is a collaborative process. Your therapist guides the conversation, even when you feel nothing to discuss. Trust the process, be open to exploration, and understand that your therapist supports you in your journey of self-discovery and healing.

Whether you have a clear agenda or feel like there’s nothing to talk about, a therapist in Virginia can be a step toward your well-being and personal growth.

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