Starting therapy can feel a little awkward at first—especially when you’re not sure what to talk about. You may wonder, Do I need to have a list of problems ready? What if I don’t know how to explain what I’m feeling? The truth is, therapy is a safe place to explore anything that’s on your mind, whether it feels big, small, or even hard to put into words.
This guide will help you figure out what to talk about in teen therapy, how to make the most of your sessions, and explore some common therapy topics to get you started.
What to Talk About in Therapy
One of the great things about therapy is that there’s no right or wrong way to approach it. That said, many teens find it helpful to start by talking about whatever feels the most pressing in their life right now. Here are some ideas to consider:
-
Your Feelings
You can talk about any emotions you’ve been experiencing—whether you feel happy, sad, confused, or even numb. Your therapist can help you understand your feelings and figure out why they might be happening.
For example, if you’ve been feeling more anxious lately, talking about it could lead to useful strategies for managing overwhelming thoughts or nervousness in certain situations.
-
Stress or Challenges
Life as a teen comes with its share of stress from school, family, friends, or future plans. Feel overwhelmed by upcoming exams? Struggling to balance activities? Or maybe dealing with pressure to meet expectations? These are all topics worth sharing in therapy.
-
Relationships
Your relationships—whether with friends, family, or even romantic interests—can have a big impact on how you’re feeling. Conflicts, misunderstandings, or even wanting to strengthen a connection are all great starting points for conversations in therapy.
-
Big Decisions
Feeling stuck or unsure about a major choice? Therapy can help you weigh your options, think things through, and make decisions that feel right for you. This might include deciding about career goals, education plans, or personal projects you care about.
-
Things You Want to Change or Improve
Therapy is also a great space to work on personal goals. Want to become more confident? Be more patient with yourself? Get better at dealing with stress? Talking about these goals with a therapist can help you create a plan to move forward.
-
Anything That’s Been Bothering You
Sometimes, things pop into your mind that don’t seem like a big deal, but they still bother you. Maybe someone said something that upset you, or perhaps you can’t stop replaying an embarrassing moment. These things might reveal deeper feelings or patterns worth exploring.
How to Get the Most Out of Therapy
If you’re wondering how to get the most out of therapy, the answer is simple—be honest and open about what’s on your mind. Your therapist isn’t there to judge you but to listen, understand, and guide you. Here are some tips to make your sessions even more valuable:
Be Yourself
You don’t have to act like you have everything figured out. Therapy works best when you bring your authentic self to the table, including any confusion, fears, or even moments of silence.
Ask Questions
If you don’t understand something or want your therapist to explain a technique they’re using, just ask! Therapy is a two-way conversation, and your input matters.
Set Goals
Think about what you want to gain from therapy. Whether it’s feeling less stressed, improving communication, or building better habits, sharing these goals can give your sessions direction.
Give Feedback
Therapy is about you, and it’s okay to say if something’s not working. For example, if you prefer a different way of discussing issues or exploring therapy topics, your therapist can adjust their approach based on your feedback.
Don’t Know Where to Start?
If you’re still unsure what to talk about in therapy, that’s okay! Your therapist is skilled at guiding conversations and helping you open up. Here’s a list of potential therapy topics to consider if you’re feeling stuck:
- Your mood and mental health (e.g., anxious thoughts, sadness, or lack of motivation)
- School struggles, like academic pressure or bullying
- Navigating changes in your life, such as moving, shifting friendships, or family changes
- Feeling lonely or disconnected
- Self-esteem and body image issues
- Managing social media stress or technology use
- Ways to make your daily life feel more balanced and fulfilling
Sometimes, the most important therapy topics come up naturally when you allow yourself to relax and just talk.
Call OHCAW Today to Get Started
Feeling nervous or unsure about therapy is completely normal, but it’s also an incredible opportunity for personal growth and support. Therapy is your space to share, problem-solve, or simply reflect on your life. Whether you start with big topics or small ones, each step you take in being open helps you move closer to understanding yourself better.
Above all, remember that therapy is for you. There’s no pressure to have all the answers or even know where to begin. By showing up and having a conversation, you’re already doing the work—and that’s worth celebrating.
If you’re curious about starting therapy or looking for more guidance, don’t hesitate to reach out. Call 888.890.7141 or connect with us online today. Take it one step at a time—you’ve got this.
