What If I Don’t Know What to Talk About in Therapy?

You made the appointment. You showed up. And now you’re sitting in front of your therapist thinking, “What am I even supposed to say?” If that sounds familiar, you’re not alone. At Sprout Therapy PDX, we hear this all the time—and we want to normalize it. You don’t have to have a perfectly organized agenda to benefit from therapy. In fact, sometimes the not knowing is exactly where the work begins.

Therapy Isn’t a Performance You don’t need to come in with the “right” topic, a big crisis, or a list of insights. Therapy is a space where whatever you bring—confusion, silence, everyday stress, or even awkwardness—is enough. It’s your therapist’s job to help guide the conversation, not yours to carry it alone.

Why You Might Feel Stuck There are lots of reasons people feel unsure about what to say:

  • You’re not used to talking about your feelings

  • You’ve been in survival mode and haven’t had time to reflect

  • You’re afraid of saying “too much” or the “wrong” thing

  • You feel like your problems aren’t big enough

All of these are valid—and they’re also reasons to be in therapy.

What You Can Talk About (Even If It Feels Small)

  • How your week has been, even if it felt "boring"

  • Something that made you feel off, overwhelmed, or extra tired

  • A dream or thought that stuck with you

  • What you expected therapy to be like

  • Why it’s hard to know what to talk about!

Your Therapist Will Meet You Where You Are At Sprout Therapy PDX, our progressive, inclusive clinicians are trained to hold space for uncertainty. We don’t expect perfection or polish. Whether you’re processing trauma, exploring identity, navigating life transitions, or just trying to feel more like yourself again—we’re here to help you find the path at your pace.

You’re Doing Enough Just showing up is an act of care. Over time, you’ll learn how to tune into what’s present for you—and your therapist will help you connect the dots. Some sessions might feel deep and emotional; others might feel more low-key. All of it is valid.

Final Thoughts Not knowing what to say in therapy doesn’t mean you’re doing it wrong. It means you’re being honest—and that’s the best place to start.

Curious about therapy but unsure where to begin? We’ll help you start. Contact Sprout Therapy PDX to get matched with a therapist who meets you where you are.

Emelie Douglas