What Do I Talk About In Therapy? Five Therapy Topic Ideas

While therapy can yield numerous benefits, many people feel nervous when they first begin treatment. It can be difficult to know what to talk about in therapy when you first start, and research shows that individuals often distance themselves from inner experiences in the initial phase of treatment. In most cases, therapy is designed to be a safe space to discuss your health issues and feelings openly and honestly. Arguably, no personal topic is off-limits in therapy. That means that whatever you’re feeling, there may be no right or wrong thing to discuss, and the subjects covered during your therapeutic sessions may differ from someone else’s. 

Your therapist might bring up specific topics based on their findings, and it can be beneficial to embrace the process. While the therapeutic experience may vary from person to person, there are some therapy topics to keep in mind that may help facilitate the growth and healing you seek. 

Here are five ideas to explore with your therapist: 

The nature of your thought patterns

Thought patterns may be challenging to identify on your own. In therapy, one of the topics that can be explored is the unique nature and structure of your thought patterns. These patterns, whether they be positive or negative, may have a significant impact on your mental health and overall well-being. 

Negative thought patterns may contribute to anxiety, depression, and other mental health conditions in all age groups, including children and adolescents. When left unexamined, negative thought patterns can become ingrained in our thinking and influence our behaviors and attitudes toward ourselves and others. Alongside your therapist, you can explore these patterns, identify their source, and develop effective coping skills.

When discussing thought patterns, your therapist may try to help you recognize the negative patterns that could be contributing to your mental health conditions. This process can involve exploring underlying beliefs and assumptions that drive these patterns and learning to reframe them in a more positive light.

Exploring thought patterns can also involve understanding the relationship between thoughts, emotions, and behaviors. Individuals can learn to interrupt these patterns and develop new and healthier ones by identifying the thought patterns that lead to negative feelings or behaviors.

Unresolved feelings and emotions

Therapy can be a safe space for individuals to explore and work through unresolved feelings and emotions that may be impacting their mental health. This topic can cover a wide range of emotions, including anger, sadness, fear, and anxiety. For some, one crucial aspect of discussing unresolved feelings and emotions is identifying where these emotions began. The origin could be an unresolved trauma, a stressful experience, a situation currently happening in your life, or numerous other sources. 

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Working through unresolved emotions can be difficult, and therapists may approach certain topics differently based on an individual's unique needs. To make this process more efficient, it's often best to take an open, honest, and vulnerable approach to sessions. It may take time to explore these emotions and work towards healing. Still, with the help of a trusted therapist, individuals can feel empowered to find a resolution and reap the numerous benefits of accepting their emotions. 

Personal goals and boundaries

Personal goals and boundaries are another set of important topics that might be discussed during your therapy sessions. Setting realistic and achievable goals can help to increase motivation and provide direction in one's life. Additionally, establishing healthy boundaries can help create stronger relationships with friends and loved ones and may reduce any associated stress. 

In therapy, individuals can work to identify their personal goals and develop a plan to achieve them. This process may involve breaking down large goals into smaller, more manageable steps. Therapists can also provide support and guidance for any obstacles that may arise during the goal-setting process.

In addition to identifying goals, creating healthy boundaries can be an important part of your therapy journey. Boundaries refer to the limits we set for ourselves in relationships and interactions with others. Having clear boundaries can help establish a sense of safety and self-respect. A therapist can help individuals identify their boundaries and work towards maintaining them in different areas of their lives.

Therapy may also be a helpful resource for those struggling with establishing healthy boundaries. A therapist may provide guidance on how to communicate effectively with others, such as expressing needs and setting limits in a respectful way. 

Understanding your relational dynamics 

Online therapy can also help you explore how you relate to others and interact in relationships. This can involve examining past experiences and patterns in your relationships. You might also work with a therapist to develop more effective communication skills and a deeper understanding of your needs and those of your partner. Specific topic ideas could include exploring attachment styles and how they impact your relationships, identifying unhealthy patterns or behaviors that may hinder your connection with others, or developing more assertiveness and boundary-setting skills.

With a skilled online therapist, you can develop valuable insights into your interpersonal dynamics, improve your ability to connect with others, and ultimately enjoy more balance and greater fulfillment in your relationships. Studies have shown that exploring this type of topic with an online therapist may reduce the symptoms of adult depression. 

Self-acceptance

In today's world, it's not uncommon for people to experience challenges with self-acceptance. Self-acceptance, in simple terms, is the ability to accept oneself as you are, flaws and all. It may involve recognizing and understanding one's emotions, thoughts, and actions without criticism or judgment. It may also require accepting oneself regardless of past mistakes or current patterns.

There may be several reasons why self-acceptance can be a productive therapy topic. When we don't accept ourselves, building and maintaining healthy relationships with others may be challenging. Self-acceptance can help us to feel more confident and comfortable in our own skin, which, in turn, may enable us to connect with others more authentically.

Self-acceptance may also be vital to managing anxiety and depression. When we are not accepting of ourselves, it could lead to negative self-talk and feelings of worthlessness. By learning to accept ourselves, we can reframe negative thoughts and feelings, potentially reducing their impact on our mental well-being.

Self-acceptance can also be an essential step in personal growth and development. Accepting ourselves may make us more aware of our strengths and weaknesses, leading to a better understanding of our goals and aspirations. It can also help us recognize and change negative patterns of behavior that might be holding us back from reaching our goals.

Talk to a therapist through an online therapy platform 

Online therapy may be an effective method of addressing your mental health concerns and emotional tendencies. Many individuals who are new to therapy may have difficulty finding the time or confidence to participate in in-person therapy. For these individuals, online therapy can provide the convenience and professional guidance they seek in a less intimidating environment. 

Studies have shown that online therapy can be just as effective as traditional in-person therapy. For those who are unsure how to approach a therapist or who may be worried about what to say, the convenience of online sessions may alleviate some of the pressure and enable more transparency and honesty. This may facilitate a more productive session and allow the individual to feel like therapy is working for them.