What to Talk About in Therapy (and How to Prepare for Counseling Sessions)
Starting therapy can feel both exciting and intimidating. Whether it’s your first appointment or you’ve been in counseling for years, many people wonder: “What should I talk about in therapy? How do I get the most out of my sessions?”
The short answer: bring whatever is on your mind. If it’s important to you, it belongs in therapy. But there are also some simple ways to prepare so your sessions feel focused, intentional, and connected to the goals that brought you here.
How to Prepare for Therapy
Preparation doesn’t mean rehearsing a perfect script. It means setting yourself up so you can be fully present and engaged. Here are some ways to do that:
1. Create a distraction-free environment.
If you’re meeting by telehealth, choose a quiet, private space where you won’t be interrupted. Silence notifications, close other tabs, and treat this time as protected — the same way you’d treat an in-person appointment.
2. Come in with 1–2 focus areas.
Barring any immediate crises that come up, it helps to think ahead about what you’d like to cover. This could be something that happened during the week, a pattern you’ve noticed, or progress toward your bigger goals in therapy. Having even one topic in mind keeps the session grounded.
3. Bring it back to your goals.
Why did you start therapy in the first place? Was it to reduce anxiety, improve your relationship, or manage overwhelming emotions? As you prepare, ask yourself how today’s focus connects to those goals. This “golden thread” helps therapy feel purposeful and makes it easier to notice progress over time.
4. Take notes during or after sessions.
Many clients find it helpful to jot down key insights, skills, or “aha” moments that come up. These notes become a bridge between sessions, reminding you what to practice or reflect on throughout the week.
5. Reflect between sessions.
Therapy doesn’t end when the hour is over. Notice what themes keep coming up, what situations trigger strong feelings, and how you’re applying coping strategies in real life. Journaling or even making quick notes on your phone can make the next session more productive.
What to Talk About in Therapy
If you’re ever unsure, here are some common areas clients explore:
Your relationships — what feels supportive, what feels challenging, and how boundaries could be healthier.
Your emotions — patterns of sadness, worry, anger, or moments of joy that stand out.
Your thoughts — recurring worries, intrusive thoughts, or the stories you tell yourself.
Your daily life — stressors, routines, or places you feel stuck.
Even everyday details matter. Therapy often helps connect those “small things” to bigger patterns that shape how you feel and function.
Getting the Most Out of Counseling
Therapy is a process. Some sessions will feel lighter, others heavier. The most important thing is to keep showing up and being honest. Allow yourself to be real, even if that means saying, “I’m not sure what to talk about today,” or “This feels uncomfortable.” That honesty often leads to the most meaningful work.
Like exercise, the benefits of therapy build over time. The more consistent and intentional you are, the stronger the results.
Final Thoughts
Therapy is your space to explore, reflect, and grow. Coming prepared — with a private setting, a couple of focus points, and a willingness to engage — helps you get the most out of the experience.
At Asbury Counseling in Canal Fulton, Ohio, I help clients make their therapy time count by focusing on what matters most to them. Whether you’re navigating anxiety, relationship struggles, or simply wanting to live with more balance and clarity, our work together can help you move forward.
