Starting therapy can be overwhelming enough, but coming up with topics to talk about in therapy can be even harder. If you want to get the most out of your therapy conversations, this list of topics can help. The biggest reason that patients struggle to start therapy is because they feel uncomfortable talking about trauma. While therapy is the place to work through your trauma, there are other “safe” topics you can discuss with your therapist during sessions. 

1- Your Feelings About Coming To Therapy

If you are first starting in therapy, starting with the why can be a great way to get the ball rolling. Your therapist will often ask you why you thought coming to therapy was necessary or what goals you are wanting to accomplish while having therapy sessions. 

Some people may want to share their fears about coming to therapy, what they expect to do in each session, or how they want a therapist to approach certain triggering topics. This can be a great way for a therapist to get to know you and devise a plan of action for future sessions. 

2- Update On Current Relationships

Navigating platonic or romantic relationships can be difficult when you are dealing with mental illness or past relationship trauma. Navigating relationships requires developing good communication skills which you can learn with your therapist. Talking to your therapist about all your relationships, healthy or unhealthy can help you understand how they affect your mental well-being. 

3- Childhood Experiences

The experiences we have in our childhood can affect us for years into adulthood. Sometimes without us even realizing it. Even if your childhood wasn’t traumatic, other instances like family loss, financial struggles, or an absent parent could affect your mental health. 

Diving into childhood trauma during therapy can be difficult, but a lot of your current issues could be stemming from past trauma. Throughout therapy sessions, you can work with your therapist to work slowly through your childhood experiences. 

4- Life Changes Or Challenges

Some may assume that you can only talk about past experiences during therapy, but talking about your current life situations is something you can always talk about in therapy. Your current job, current relationship highs and lows, and even small annoyances can be beneficial for your therapist to hear about. 

5- Life Goals Or Short-Term Goals

As you move through different seasons of your life, your goals will change. If you are meeting with a therapist once a week, you may not feel the need to discuss your goals during every therapy session. However, if you are working towards a big goal giving an update to your therapist may help them suggest different ideas or techniques to help you. 

6- What You Have Learned From Past Struggles

Therapy is all about growing and learning. If you are struggling with what to talk about in therapy, try talking about what you have learned from a past struggle. Your therapist may also be able to use this information to help show you that you can use what you learned to overcome a current problem. 

7- Patterns You Are Noticing

Humans are creatures of habit, but not all of our habits and routines are healthy. If you have an addiction, bad financial coping habits, or anger control issues, noticing these patterns are common topic discussed in therapy. A therapist can give tools on how to notice patterns in your life and avoid the damaging effects of them. If you are looking for topics to talk about in therapy, talking about your routine may be the best way to get to the bottom of your issues.

8- Little Things That Make You Happy Lately

Not all of the topics you need to talk about in therapy need to be about mental struggles or past challenges. Little things that have made you smile or boosted your mood are good things to share with your therapist. This can also be a good time to see what habits could lead to bad patterns or what activities are healthy for you. 

Not all your therapy topics need to be about challenges. When your life is going well or you are not focused on your mental challenges, sharing happy things with your therapist allows them to celebrate you!

9- Thoughts You Never Share With Anyone

The difference between ranting to your best friend and talking to your therapist is that your therapist is required to protect your privacy. Everything you share with your therapist is confidential, which gives you the freedom to talk about thoughts you would never share with anyone else. 

If you are scared of some of your mental processes or are feeling things you are not wanting to feel, working with a therapist can help reroute your thoughts and create new pathways in your brain. 

10- What Scares You About Therapy

It is completely normal to feel nervous about attending therapy sessions. Sharing your fears or reasons you waited to start therapy can help your therapist dispel some of your fears. Therapists hear many people talk about their anxious thoughts about therapy and can help provide clarification on how therapy works and limit anxious thoughts.

Seeking therapy can be a scary step to take. It requires effort and finding a therapist that you feel safe with can be difficult. Ogden Psychological Services has therapists that know how tough therapy and talking can be. We want you to feel heard in our office. Finding a therapist that is willing to work with you and has a personality that you connect with can be made easier with the following tips. 

Ask For Recommendations From Someone You Trust

Friends and family can be great resource points when looking around for therapists. Asking people that you trust and who have your best interests at heart is good to ask for recommendation. If your friends don’t go to therapy or don’t like their therapist, it may be best to look elsewhere.

Keep in mind that just because a therapist works for one person, does not mean that you will vibe the same way with that therapist. You may have different personalities than your friends and their therapist may not be helpful to you. 

Think About Your Goals

Those who attend therapy should have goals in mind or some idea of how they want to improve. Finding a therapist that aligns with these goals and your overall values is a good place to start. Working towards a common goal helps humans to connect and see eye to eye. If you are wanting to get on a certain medication, find a therapist who can give you that treatment. If you want to work on your trauma surrounding specific issues (race, religion, LGBTQ+, relationships), you will want a therapist that understands or works with that specific group. 

Reach Out To Credible Organizations

Online databases and organizations often have credible therapists listed. If you are struggling to find a therapist, or are not sure where to begin, look at these therapists and find one in your area. 

Some places to research could be The American Psychological Association, the American Association of Marriage and Family Therapists, the National Eating Disorders Association, the National Center for PTSD, and the Association of LGBTQ+ Psychiatrists. You can also look at available options at the University you attend, your workplace, a faith-based group, or other local support groups. 

Finding a therapist that will understand specific issues, especially stressors that are occurring in the outside world and media today, will be able to help you the best. If you belong to a specific religion or minority group, find a therapist that is also in that group.

Ask Specific Questions

Finding the right therapist means asking the right questions. There are essential questions that you should be asking before working with a therapist. Some of these questions include:

• Are you a licensed psychologist in this state?
• How much experience do you have working with people who are dealing with [the issues I am dealing with?]
• What kind of treatments do you offer?
• Do you take my insurance?
• What do you consider to be your specialty or area of expertise?
• Do you take Medicare or Medicaid
• Do you provide telehealth services
• How long will I need to seek treatment with you?
• What do we do if our plan isn’t working or we don’t work together?

Finding a therapist that provides the right answer to all of your questions is usually a safe one to try out. If you work with a therapist and find they are not the best fit for you, don’t be afraid to move on or research other therapists.

Consider Your Budget And Your Insurance Provider

Just like seeing any other healthcare provider, you will want to consider the out-of-pocket cost or if the therapist takes your insurance. This will help give you peace of mind about paying for services and know that you will have access to what you need when you need it most. If you are considering a therapist, most of them will know what insurance they take or their website will provide a list of accepted providers. 

Consider Their Cultural Competence

A culture-conscious therapist can better help minority groups or those who experience minority-related issues. There are therapist groups that cater to Blacks, Pacific Islanders, Latinx, and LGBTQ in order to help them better connect with a therapist that has had similar experiences or closely understands their culture. 

Some therapists may mean well, but if they do not understand your struggles as a minority, they may not be the right therapist for you. Finding a therapist can be a long process, but it will be worth the effort to find someone who can help you and truly understand you. It will be easier for you to connect and work with someone who is similar to you. 

Therapists With Ogden Psychological Services

Our therapists here at Ogden Psychological Services are dedicated to helping you, but if we are not the right fit, we understand that completely. You want to find a therapist that makes you feel comfortable and seen. Our team is dedicated to helping individuals with mental health disorders, those navigating relationship struggles, or those who have PTSD. No matter where you are on your mental health journey, our team can help give you the tools you need. Reach out to us with any questions by calling or filling out our contact form.