What to talk about in therapy when I don’t “have” anything to talk about?
NOTE: This is not medical advice or therapy. This is intended to supplement your therapy process, not replace conversations between you and your therapist.
If you’ve ever found yourself in therapy thinking, “I don’t know what to say today,” you’re not alone. That feeling is actually an invitation—an opening—to get curious. Therapy doesn’t have to follow a script. This space is for you, and it’s okay to arrive however you are: quiet, scattered, unsure, overwhelmed, reflective, or excited.
When You’re Not Sure Where to Start
You can always bring in:
Something that happened this week (even something small)
A moment where you felt triggered, activated, or confused
A dream, memory, or daydream that stuck with you
A body sensation or emotion that’s hard to name
A story you’ve been telling yourself (true or not)
You don’t need a “big” issue to talk about—therapy is about making space for you, not just your problems.
Exploration Prompts
Pick a few of these prompts when you're unsure what to bring into session:
What felt hard this week that I didn’t expect?
What do I wish someone understood about me?
Where am I holding tension—in my body or my life?
When did I feel like I had to shrink or hide myself?
What am I craving more of in my life (rest, connection, clarity)?
What’s a pattern I’ve noticed in how I react?
What am I afraid might happen if I change?
What’s one question I’ve been scared to ask—even here?
Direction Setting: Choosing Where to Go
Therapy is a co-created space. Here are a few directions you might choose from:
Understanding the past: Exploring family dynamics, trauma, or developmental experiences
Managing the present: Anxiety, relationships, ADHD, boundaries, emotional regulation
Rewriting the narrative: Working on identity, self-worth, perfectionism, or shame
Creating the future: Building habits, setting goals, finding purpose, nurturing hope
Write down what you might want to explore in these areas:
I want to understand more about...
I want to stop feeling like...
I want to build a new way of...
I want to feel more...
You’re Doing It Right
Therapy is a place to practice being more fully you. Even not knowing what to say is a valuable part of the process. The goal isn’t to impress or perform—it’s to get real, at your pace.
You’re already showing up. That’s enough.
Take such good care,
Laney Holtgrefe, LCSW
