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What To Talk About In Therapy: The Ultimate Guide To Getting The Most Out Of Your Therapy Sessions

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It can be nerve-wracking to go into your first therapy session. You may have many questions or feel overwhelmed by all the decisions you must make. You might wonder what to talk about in therapy. But don’t worry—therapy is meant to be a safe and supportive space to explore whatever is on your mind.

To get the most out of your sessions, it’s important to know what topics you should bring up and how best to communicate with your therapist. This guide will provide helpful tips for making the most of each session!

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Table of Contents

What Is Therapy?

Therapy, also known as psychotherapy, is a treatment method used to help individuals deal with emotional, psychological, or behavioral issues that are causing them distress or interfering with their daily lives.

Therapy involves talking with a trained mental health professional who creates a safe space for the client to talk about their thoughts, feelings, and behaviors. Although you also have the option of using online therapy or virtual therapy session.

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Importance Of Knowing What To Talk About In Therapy

When you enter therapy, it’s important to know what topics to discuss. Having an agenda can help ensure that you make the most of your time with the therapist.

Identifying core issues: Knowing what to discuss in therapy helps you focus on the main concerns affecting your life.

Effective communication: Clearly expressing your thoughts and feelings improves the therapy process and your therapist’s understanding of your needs.

Setting goals: Discussing specific topics in therapy helps you set realistic goals and work towards tangible results.

Tracking progress: You can monitor your improvement throughout your therapy journey by addressing specific subjects.

Saving time and resources: Efficiently focusing on relevant topics can reduce the number of therapy sessions needed to achieve desired outcomes.

Building trust with your therapist: Open communication about significant matters fosters a strong therapeutic relationship.

Adapting therapeutic approach: Knowing what to talk about allows your therapist to tailor their strategies to suit your specific needs.

Promoting self-awareness: Discussing certain issues helps raise your understanding of your thoughts, emotions, and behaviors.

Encouraging personal growth: Addressing relevant topics in therapy supports your growth and development in various aspects of your life.

Therapy Goals: What You’d Like To Accomplish And Work On

Defining Personal Goals For Therapy

When it comes to therapy, having a clear idea of your goals is essential for making progress and achieving positive outcomes. Defining personal goals for your first session (and for early sessions beyond) can help you and your therapist establish a roadmap for your sessions and stay on track.

Previous Experiences With Therapy

Your previous experiences with therapy can affect your willingness to seek help and engage in therapy. If you had a bad experience with therapy before, you may be skeptical about its effectiveness or hesitant to try it again.

On the other hand, if you had positive experiences with therapy, you may be more open and receptive to the process. It’s essential to talk about your previous therapy experiences with your good therapist so that they can better understand your needs and tailor their approach to your situation.

Your therapist may address any concerns or doubts you have about therapy, identify what worked and what didn’t in past experiences, and set realistic expectations for your current therapy journey.

Ask the therapist what they think would be the right starting spot.

If you’re unsure where to start with therapy, asking your licensed therapist for guidance can be helpful. They have experience helping people with similar concerns and can offer valuable insights into what to focus on in your sessions.

Your therapist may ask about your background, current situation, and goals to help determine a starting point. They may suggest exploring past experiences or addressing specific symptoms causing distress.

You can create a roadmap that meets your needs and goals by working collaboratively with your therapist.

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What To Talk About In Therapy: Your Thoughts On Why Therapy Won’t Help You

Maybe you’ve tried it before and it didn’t work out, or you’re skeptical about how talking to a stranger can help you. But here’s the thing: therapy works and can be a powerful tool for improving your mental health and well-being.

Don’t let your doubts hold you back from getting the help you need. Instead, talk about them in therapy, share your thoughts on future sessions and work with your therapist to address any negative beliefs or thought patterns that may be holding you back.

By doing so, you can better understand yourself and your needs and create a clear roadmap for your therapy goals.

Examples Of Common Goals

You may have specific challenges that impact your mental health and wellbeing. Here are some examples of common therapy approaches and goals that may be relevant to you:

  1. Managing symptoms of anxiety or depression: If you’re feeling overwhelmed or anxious, therapy can help you develop strategies to manage these symptoms and improve your mood.

  2. Improving communication skills in relationships: If you’re having trouble communicating effectively with colleagues, clients, or partners, therapy can help you develop better communication skills and improve your professional relationships.

  3. Developing healthy coping strategies for stress or trauma: If you’re feeling stressed or burnt out from work, therapy can help you develop healthy coping strategies to manage your emotions and build resilience.

  4. Identifying and changing negative patterns of behavior or thought: If you’re stuck in negative patterns that impact your work performance, therapy can help you identify these patterns and work towards more positive and productive behaviors.

  5. Increasing self-esteem and self-worth: If you struggle with imposter syndrome or negative self-talk, therapy can help you develop a more positive self-image and increase your confidence.

  6. Addressing unresolved issues from the past: If you’re experiencing work-related stress due to unresolved issues from the past, therapy can help you explore these issues and work towards resolution and healing.

  7. Improving work-life balance: If you’re feeling burnt out or struggling to find work-life balance, therapy can help you develop strategies to prioritize self-care and manage your time more effectively.

  8. Addressing addiction or substance abuse: If you’re struggling with addiction or substance abuse, therapy can help you develop a plan to manage your addiction and achieve recovery.

  9. Managing symptoms of a chronic illness: If you’re living with a chronic illness, therapy can help you manage symptoms and improve your quality of life.

So therapy goals will vary based on individual needs and circumstances; these are just a few examples. It’s important to work with your therapist to identify specific and personalized goals and treatment plans that are relevant to your unique situation and personal growth.

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How To Set Goals For Therapy

Setting goals for therapy is an important step toward achieving positive outcomes and making progress toward improved mental health and wellbeing. Here are some tips for setting effective therapy goals:

  1. Be specific: Instead of setting vague goals like “be happier,” try to identify specific, measurable goals relevant to your situation. For example, “reduce feelings of sadness by 50% over the next six months.”

  2. Make them achievable: Set realistic and achievable goals, given your current circumstances. For example, if you’re struggling with severe depression, it may not be realistic to set a goal of feeling completely happy all the time.

  3. Make them time-bound: Set a timeframe for achieving your goals, such as six months or one year. This can help you stay focused and motivated toward achieving your goals.

  4. Identify potential obstacles: Anticipate potential obstacles or challenges that may prevent you from achieving your goals, and develop a plan to address them proactively.

  5. Prioritize your goals: Identity which goals are most important to you and prioritize them accordingly. This can help you stay focused and avoid feeling overwhelmed.

  6. Revisit and adjust your goals as needed: Your goals may change over time as you make progress in therapy, and that’s okay. Be open to revisiting and adjusting your goals as needed to reflect your progress and changing needs.

Tips: Therapy is a collaborative process, and your therapist can help you identify and set specific goals that are relevant to your unique situation.

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Your Relationship With Your Therapist

To make the most of your therapy sessions, it’s crucial to establish a strong and trusting relationship with your therapist. But building such a relationship can be difficult, especially when you’re opening up to a stranger. Fortunately, there are practical steps you can take to make the process easier.

  • Be honest with your therapist about your goals and concerns.

  • Listen to your therapist’s feedback and advice.

  • Keep an open mind and be willing to try new approaches.

  • Communicate any issues or problems you’re experiencing with your therapist.

  • Take an active role in your therapy sessions by asking questions and providing feedback.

In this case, you can establish a positive and productive relationship with your therapist and get the most out of your therapy sessions.

Bring up if you feel the sessions haven’t been valuable for you so far.

Sometimes you get stuck and might feel like your therapy sessions aren’t as valuable as you had hoped. Whether you feel stuck or not seeing the progress you expected or feeling stuck in therapy, it’s important to communicate these concerns with your therapist. Here are some tips for bringing up concerns about the value of therapy sessions:

  1. Be specific: Try to be specific about what’s not working for you in therapy. Are you not seeing the progress you had hoped for? Are you struggling to connect with your therapist? By being specific, you can work with your therapist to identify the root of the problem and develop a plan to address it.

  2. Avoid blaming or criticizing your therapist: It’s important to approach the conversation in a non-judgmental and respectful manner. Avoid blaming or criticizing your therapist, as this can create defensiveness and make it more difficult to address the problem.

  3. Work collaboratively towards a solution: Remember, therapy is a collaborative process, and your therapist is there to support you. By working together, you can identify potential solutions and strategies to make therapy more valuable and effective for you.

  4. Consider a change in therapist or treatment approach: If you’ve tried to address your concerns with your therapist and haven’t seen any improvement, it may be helpful to consider a change in therapist or treatment approach. Your therapist can help you explore your options and make a plan to transition to a different therapist or approach.

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Presenting Concerns

Discussing what brought you to therapy

One of the first things you’ll discuss with your therapist is what brought you to therapy. This might include a specific event, a chronic or recurring problem, some personal issues, or just a general feeling of being stuck or unfulfilled. It’s important, to be honest and open about what led you to seek therapy, even if it feels uncomfortable or embarrassing.

Talk about what made you seek help now.

When you’re seeking therapy, it’s important to discuss what made you seek help now. This might be a specific event or situation that prompted you to seek therapy or a more general feeling of being stuck or unfulfilled.

By discussing what led you to seek therapy, you and your therapist can develop a better understanding of your specific needs and goals.

Exploring the presenting concerns in-depth

Therapists have heard it all. Once you’ve discussed what brought you to therapy and what’s been on your mind lately, your therapist will likely want to explore your presenting concerns in-depth.

This means diving into the specific symptoms, triggers, relationship patterns and thought patterns that have been causing you distress or holding you back.

It might feel uncomfortable to share these details at first, but remember that your therapist is there to support you and provide a safe, confidential space to explore your innermost thoughts and feelings.

During your sessions, your therapist may ask you to describe specific situations that trigger your symptoms or to examine your thought patterns in more detail. It’s important to be honest and open in these discussions, as this will help your therapist understand your unique challenges and develop personalized strategies to help you overcome them.

Identifying triggers and patterns

In therapy, you’ll work on identifying the specific triggers and patterns that contribute to your symptoms or challenges.

Triggers can come from work, relationships, or negative thought patterns. Patterns are recurring behaviors or thought patterns that keep you stuck in the same negative feelings or behavior cycle.

You and your therapist will develop effective strategies to manage or overcome these. You might keep a journal or log of your thoughts, feelings, and behaviors between sessions to help identify these triggers and patterns more clearly.

It’s important, to be honest and open with your therapist. They’re there to support you and provide a safe, confidential space to explore your thoughts and feelings.

By working collaboratively with your therapist, you can develop personalized coping strategies, concrete tools, and techniques that work for you.

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Past Experiences

Our past experiences can have a profound impact on our present-day lives. By exploring and processing past experiences in therapy, you can gain insight into our current patterns of behavior and develop healthier coping strategies.

Understanding how past experiences influence the present

Basically, you can explore how your past experiences have shaped our beliefs, behaviors, and emotions. By gaining awareness of these patterns, you can also work towards breaking free from negative thought patterns and behaviors that may be holding us back.

Unresolved issues from the past

Unresolved issues from the past can impact our present-day lives, sometimes without us even realizing it.

However, you can explore these unresolved issues and work towards healing and resolution.

By addressing past traumas or unresolved issues, you can free ourselves from the emotional weight that may be hindering our personal growth.

Any traumas or difficult experiences you’ve been through

Trauma and difficult experiences can have a profound impact on our mental health and wellbeing. In therapy, you can process these experiences and develop coping strategies to help us move forward.

By acknowledging and processing prior traumas or painful experiences, we can release their hold on us and build healthy coping strategies to deal with them.

Identifying negative beliefs and behaviors

Our past experiences can shape our beliefs and behaviors in ways that may not serve us in the present.

In therapy, we can identify these negative beliefs and behaviors and work towards developing more positive and helpful ones. By becoming aware of our negative beliefs and behaviors, we can start to challenge and replace them with positive ones, leading to a more fulfilling and healthy life.

Some of the things that need to change are bad habits, unhealthy coping skills, and patterns of behavior that make the problem worse.

Trying to stay away from hard, stressful, or scary situations Too much time in front of a screen or on a device to “check out” or get distracted Being too needy or too far away from friends and family members.

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Emotions + Thoughts

Our emotions and thoughts play a significant role in our mental health and wellbeing. While in therapy, you can explore and process your emotions and thoughts to gain insight into your mental and emotional state and learn how to regulate them.

Discussing emotions in therapy

One of the primary goals of therapy is to help us become more aware of our emotions and thoughts. By discussing our emotions and thoughts with our therapist, we can gain insight into the patterns and triggers that affect us.

Noticeable patterns in your behaviors or thoughts

You may not always be aware of the patterns in our behaviors or thoughts. With therapy, you can identify these patterns and work towards changing them.

Discuss changes in thoughts or feelings

Changes in our thoughts or feelings can be an indicator of our emotional and mental state. In therapy, we can discuss these changes and work towards understanding their underlying causes.

Talk about the last emotional experience you had

Discussing our last emotional experience with our therapist can help us gain insight into our emotional and mental state and identify potential triggers.

Fears About the Future

Our fears about the future can significantly impact our emotional and mental state. In therapy, we can discuss our fears about the future and develop coping strategies to help us manage them.

Identifying emotions and their triggers

Identifying our emotions and their triggers is an important step toward regulating them. In therapy, we can become more aware of our emotions and identify their underlying causes.

Learning how to regulate emotions and your negative thoughts

Regulating our emotions and negative thoughts is essential to mental and emotional health. We can learn strategies and techniques for regulating our emotions and negative thoughts in therapy, such as mindfulness, deep breathing, and cognitive restructuring.

Overall, exploring our emotions and thoughts in therapy can help us gain insight into our mental and emotional state and develop healthy coping skills. We can move towards greater mental and emotional wellbeing by identifying our emotions and their triggers and learning how to regulate them.

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Our relationships with others are crucial to our mental and emotional wellbeing. In therapy, we can explore our relationship issues and work towards developing healthier communication patterns and boundaries.

Talk about problems in your relationships.

Talking about the problems we experience in our relationships can help us gain insight into the underlying causes and develop strategies for resolving them.

Talk about the people in your life.

In therapy, we can discuss the important people in our lives, their roles, and their impact on our emotional and mental states.

Talk about your trust issues.

Trust issues can have a significant impact on our relationships. In therapy, we can discuss our trust issues and work towards developing healthier ways of relating to others.

Exploring communication patterns

Communication is a critical component of healthy relationships. In therapy, we can explore our communication patterns and identify areas for improvement.

Learning How To Set Boundaries

Setting boundaries is essential for maintaining healthy relationships. In therapy, we can learn how to identify and communicate our boundaries effectively to others.

Overall, exploring our relationships in therapy can help us gain insight into the underlying causes of problems, develop healthier communication patterns, and set effective boundaries. By working towards healthier relationships, we can improve our mental and emotional wellbeing and build stronger connections with those around us.

Work-related Issues Contributing To Dissatisfied Feelings With The Workplace

With therapy, we can explore these issues and gain insight into the underlying causes of dissatisfaction with work. We can also develop strategies for addressing workplace conflicts and improving our satisfaction with work.

Talk about your career goals.

Discussing our career goals in therapy can help us to identify potential obstacles that may be preventing us from achieving them. We can also brainstorm ways to overcome these obstacles and move closer to our desired career objectives.

Explore fear of failure or rejection.

Fear of failure or rejection is common among those who are striving for success in their careers. In therapy, we can discuss these fears and develop coping strategies to help us manage them more effectively and reach our

Talk about all of the positive things that have happened in your week

Our thoughts, emotions, and experiences, the right or wrong thing, can be fleeting. By talking about the positive things that have happened in our week, we can ensure that we are taking a holistic approach to our mental health and wellbeing.

This also provides an opportunity for us to reflect on all of the good things that can come out of difficult moments and to recognize how far we’ve come since starting therapy.

By taking a comprehensive approach to exploring our thoughts, emotions, relationships, and other aspects of life in therapy, we can gain insight into our mental and emotional state and develop healthy strategies for managing it more effectively.

Dangerous, frightening, or “taboo” thoughts

It’s not uncommon to have thoughts that can make us feel scared, ashamed, or embarrassed. In therapy, we can talk about these thoughts in a safe and supportive environment to gain insight into why they arise and work towards managing them more effectively. By doing so, we can ultimately reduce their impact on our wellbeing. We can also learn how to challenge any negative thinking patterns contributing to these thoughts.

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Final Verdicts

So there you have it. Going into therapy is an opportunity for self-exploration, growth, and healing – but it requires commitment from both sides to succeed.

By setting goals together at the beginning of every session and exploring difficult topics through open dialogue, everyone involved can gain a greater understanding of themselves and their relationships with others around them—ultimately leading to effective change!

We offer a variety of therapy specialties, including LGBTQ+ affirmative therapy. Contact us to set up a free consultation today!


The best way to get the most out of therapy sessions is to be open and honest with your therapist.

Come prepared with topics you would like to discuss and be willing to explore different aspects of yourself, such as relationships, thoughts, emotions, and experiences.

Trick question. The answer is: The are zero topics that are completely off-limits in therapy. Therapy is a safe and confidential space to explore your innermost thoughts and feelings, and your therapist is there to support you and help you work through your challenges.

Preparing for a therapist meeting can help you get the most out of your therapy sessions.. Here are some things you can do to get ready:

  • Reflect on what you want to discuss

  • Bring a list of questions or concerns

  • Be prepared to take notes

It’s up to you what you want to talk about first in therapy. You can start by talking about how you’re feeling, your goals for the session, your stressful events or any questions or concerns. Keep in mind there is no incorrect way to approach a session and that your therapist will support you.

Start by discussing your current emotional state and any struggles or challenges you’ve faced. Share your past experiences and traumas that may be affecting you today.

Don’t hesitate to reveal your fears, insecurities, and any behaviors you’d like to change or patterns you’ve noticed.`

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Therapist in Nashville, TN

At Therapie, we offer individual and couples therapy, as well as weekend intensives and online courses, so you can get the support you need, when you need it. Our services include: individual counseling, premarital, and couples counseling. If you are working on issues related to work, your relationship or life, we got you.


210 25th Ave N Ste 601, Nashville, TN, 37203