10 meaningful things to talk about in therapy

Therapy doesn’t follow a script. You don’t have to wait to have a big issue to get help. The following suggestions can be a place to begin your therapy session. They’ll help you open up, build trust, and focus on what matters most to you right now.

#1 How you’ve been feeling lately

Sometimes, the best approach is to just start with the here and now. Try sharing your emotions, moods, or things you feel stressed about. Talking with your therapist about your current feelings can provide clarity. Discussing what’s happening right now often offers a clear picture of what’s most important.

Even a simple “I’ve been feeling anxious this week” or “I’m not sure exactly what I’m feeling, but something is off’” can be a strong starting point.

#2 Big life changes or transitions

Change in life is inevitable. It might be a move, a new job, a breakup, losing a loved one, or even a happy event, like getting married or having a baby. All life transitions can be overwhelming, and one of the benefits of therapy is helping you process and discuss your emotions with a trained therapist.

Discussing how you feel about big changes in your life is a positive and healthy way to adjust to your new reality and think about your goals and next steps.

#3 Relationships and connection

How you connect with others impacts so much of your mental and emotional health. That’s why relationship dynamics are such a great thing to talk about in therapy.

You can discuss communication issues, recurring unhealthy patterns, or feelings of loneliness. The work you do in therapy can help you become more aware of your role in a relationship so you can deepen and strengthen connections.

#4 Stress and overwhelm

Stress is a universal emotion. You might be surprised to learn that it can even be healthy in small doses. Acute stress is generally a short-term reaction to a specific threat. It’s part of an evolutionary fight-or-flight response we all have. It can help with performance, enhance immune response, and is a natural survival skill. Chronic stress, though, can be harmful.

An abundance of research shows that chronic stress can cause physical and mental health issues, including high blood pressure, clogged arteries, and changes to the brain that may lead to depression, anxiety, or addiction.

Stress manifests differently depending on your circumstances. So, how does therapy help? You can discuss and deal with the aftermath of stress, such as burnout, decision fatigue, or chronic worry, in therapy. You can also work to identify the sources of stress in your life, so you can learn coping mechanisms and strategies to find relief.

#5 Past experiences that still impact you

Past memories or unresolved experiences don’t just go away. If you don’t deal with them, they’ll continue to affect you. Therapy offers space to process trauma at your own pace, so you can recover and move on. Therapy offers a space to discuss and process unresolved experiences at your own pace, allowing you to recover with your therapist. Maybe you need to deal with trauma, grief, abuse, a painful breakup, or unresolved childhood experiences — you can do that in therapy.

If this sounds like a lot to take on, remember that therapy shouldn’t be a rushed experience. You don’t have to dive in all at once. A good therapist will help you work through things gradually, at a pace you’re comfortable with.

#6 Self-esteem and self-talk

Self-talk matters, and a lot of people struggle with low self-esteem as a result of the negative things they tell themselves. On the flip side, positive self-talk can lower depression, reduce anxiety, and improve overall mental health.

In therapy, you can learn about patterns and thoughts that lead you down a negative path. You’ll find coping tools that will help you rebuild confidence and self-compassion and overcome negative self-talk. The things you talk about in therapy can help you replace unhealthy inner dialogue with kinder, softer self-talk.

#7 Feeling stuck or unmotivated

We all feel stuck, indecisive, or directionless at some point. You might be struggling to find motivation or feel unsure about your next steps. Therapy is the perfect place to identify and clarify your goals so you can reignite your sense of purpose.

#8 Tough decisions you’re facing

Any issue or dilemma in life can become paralyzing. It doesn’t matter if they’re personal or professional. Whether you’re considering a career change, ending a relationship, or making a big life choice, therapy can help. It’s a space for you to explore your options with support and guidance from someone who cares.

Therapy also helps you start aligning your choices with your values without guilt, doubt, or second-guessing yourself.

#9 Habits you want to shift

Unhealthy habits can be harmful and difficult to correct without help. Sleep patterns, addictive behaviors, procrastination, screen time before bed, or other issues can all impact your life. Everyone has at least one habit they’d like to change.

Therapy helps you understand why certain habits are more challenging to break. It allows you to develop strategies and tools so you can make real change. Research shows that forming habits is key to lasting behavior modification. Simply put, it’s easier to change your ways when you have support and accountability (both things that therapy provides).

#10 What’s hard to say out loud

Too often, the most important things we must say feel the hardest. You might be ashamed, embarrassed, or scared to talk about what’s on your mind. If this sounds familiar, you should know that it’s always OK to start with something like: “I don’t know how to say this, but…” or “This feels messy, but...” This kind of vulnerability is a regular part of therapy that leads to breakthroughs.

Knowing what types of things to talk about in therapy is powerful. And your healing doesn’t have to stop just because a session ends. Headspace not only offers therapy, but also complements it with resources you can access anytime. We offer guided meditations, mental health coaching, and research-based articles. Unlock the tools you can use to manage stress, practice mindfulness, gain self-understanding, and help manage your thoughts. Best of all, you can use them anytime and anywhere.

Ready to continue your journey? Start a free trial or explore the Headspace app today to find the resources that best fit your needs. You deserve support, and Headspace is here for you.



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