A guide to what to talk about in your therapy sessions

Taking the first step to seeking therapy can be both brave and challenging. You may be wondering what you should discuss in your therapy sessions. This concern is common, but this article will guide you through some of the considerations clients regularly face.


Potential topics to explore

Therapy is a safe and confidential space where you can discuss a wide range of topics. Here are some key areas you might want to consider when determining what to discuss with your therapist.

Your feelings and emotions

One of the primary purposes of therapy is to help you explore and understand your feelings and emotions. It's essential to be open and honest about your feelings, whether it's sadness, anger, anxiety, or even happiness. Your therapist can help you navigate these emotions and develop healthy coping strategies.

Life events and stressors

Life can be full of challenges, transitions, and stressors. Whether you're dealing with a recent breakup, a job loss, family issues, or any significant life change, discussing these events in therapy can be incredibly beneficial. Your therapist can provide support, guidance, and tools to help you cope with these challenges.


Relationships are significant in our lives and can profoundly impact our mental health. Discussing your relationships in therapy can help you navigate complex interpersonal dynamics and improve your communication skills, whether it's romantic relationships, family dynamics, friendships, or conflicts at work.

Self-exploration and personal growth

Therapy is an excellent place for self-exploration and personal growth. You can discuss your goals, values, and aspirations with your therapist. They can help you identify areas where you want to grow and develop strategies to achieve your personal and professional objectives.

Behavioural patterns

Many individuals seek therapy to address behavioural patterns that they find challenging or harmful. These can include addictions, self-destructive habits, or unhealthy coping mechanisms. Discussing these patterns in therapy allows you to work on breaking free from them and developing healthier alternatives.

Past trauma and healing

Unresolved trauma from the past can significantly impact your mental health. If you've experienced trauma, discussing it with your therapist can be essential in the healing process. Therapists are trained to provide a safe space for you to explore and process your traumatic experiences.

Mental health symptoms

If you're experiencing symptoms of a mental health condition, it's crucial to share these with your therapist. Common symptoms include depression, anxiety, panic attacks, and intrusive thoughts. Your therapist can help you understand your symptoms and work with you to develop a treatment plan.

What are your goals for therapy?

It's essential to have clear goals for your therapy sessions. What do you hope to achieve through therapy? Whether managing stress, improving self-esteem, or addressing specific issues, discussing your goals with your therapist allows them to tailor their approach to your needs.

Therapy is a collaborative journey, and what you talk about in your sessions should align with your needs, goals, and comfort level. Remember that therapy is a safe and non-judgmental space to explore your thoughts, feelings, and experiences.

The most important thing is to be open and honest with your therapist, as this will help you make the most of your therapy sessions and work towards positive change in your life.

What is the first counselling session like with a counsellor?

The first counselling session, often called the initial intake session, is an essential step in the therapeutic process. It serves several purposes and sets the foundation for the counselling relationship. Here's what you can generally expect during your first counselling session with a therapist:

Paperwork and administrative tasks

When you arrive for your first session, you'll typically be asked to complete some paperwork. This paperwork may include consent forms, a client information sheet, and other administrative documents. It's essential to provide accurate and honest information.

Building rapport

The first session is an opportunity for you to get to know your therapist and for them to get to know you. Your therapist will likely start by introducing themselves, explaining their approach to counselling, and discussing the confidentiality of the sessions. They will create a welcoming and non-judgmental atmosphere to help you feel comfortable sharing your thoughts and feelings.

Reasons for seeking counselling

Your therapist will ask about the reasons that brought you to therapy. This is your chance to express your concerns, challenges, and what you hope to achieve through counselling. Be as open and honest as possible, as this information will guide the therapeutic process.

Personal history

Your therapist may ask about your personal history, including your family background, upbringing, and significant life events. This information helps the therapist understand your background and your developed context.

Current symptoms and concerns

You'll have the opportunity to discuss your current emotional, psychological, and behavioural symptoms or concerns. This may include discussing specific issues you face, such as anxiety, depression, stress, or relationship difficulties.

Goals and expectations

You and your therapist will collaboratively set goals for therapy. What do you hope to achieve? What are your expectations for the counselling process? This helps ensure that therapy is tailored to your needs and goals.

Questions and clarifications

The first session is also a time for you to ask questions about the therapist's approach, the counselling process, or anything related to therapy. It's important to clarify any doubts you may have.


Depending on the therapist's approach and your presenting concerns, they may conduct a preliminary assessment. This may involve asking more specific questions or using assessment tools to better understand your situation.

Discussing next steps

Towards the end of the session, your therapist will discuss the frequency of future sessions, the duration of therapy, and any homework or self-help strategies they recommend. They will also schedule your next appointment.


After the initial session, your therapist will begin to develop a treatment plan based on the information gathered. This plan outlines the therapeutic approach, goals, and strategies to address your concerns effectively.

Remember that the first session is a collaborative process, and your therapist is there to support you. It's normal to feel a mix of emotions during this session, including nervousness or vulnerability. Building trust and a solid therapeutic relationship takes time. Don't hesitate to communicate openly with your therapist about your needs and preferences throughout the counselling journey.

Is it really OK for me to tell my counsellor everything?

Yes, it is not only OK, but it is highly encouraged to be open and honest with your counsellor or therapist. In fact, the effectiveness of counselling often depends on the level of trust and openness in the therapeutic relationship. Here are some important reasons why you should feel comfortable sharing everything with your counsellor:

Confidentiality as a foundation

Confidentiality is a cornerstone of the therapeutic relationship. Therapists are bound by professional ethics to keep their discussions confidential. This means that you can share your thoughts, feelings, and experiences without worrying that they will be disclosed to anyone else. It creates a safe and secure space where you can be candid without fear of repercussions.

Comprehensive assessment

To provide effective support and guidance, your therapist needs a comprehensive understanding of your situation. Holding back information or omitting important details can hinder their ability to assess your needs accurately. Sharing everything allows them to better understand your challenges, which is crucial in developing an appropriate treatment plan.

Addressing underlying issues

Often, the surface-level issues that lead people to therapy are just the tip of the iceberg. By sharing everything, you allow your therapist to explore underlying causes and patterns that may contribute to your struggles. These root issues could be related to past experiences, unresolved trauma, or deep-seated beliefs and emotions that must be addressed for lasting change.

Effective goal setting

In therapy, setting goals is a collaborative process. Your therapist can help you establish realistic and meaningful objectives for your sessions. They need to know your desires, hopes, and expectations to do this effectively. Being open about what you want to achieve ensures that therapy is aligned with your personal growth and development.

Tailored treatment

No two individuals are the same, and what works for one person may not work for another. Sharing everything enables your therapist to tailor their therapeutic approach to your needs. Whether cognitive behavioural therapy, mindfulness techniques, or another modality, your therapist can choose the most suitable tools and strategies for your situation.

Emotional release

Therapy is a place where you can express and explore your emotions, even the most intense or difficult ones. By sharing everything you're experiencing, you can experience emotional release and catharsis. Discussing your feelings openly can help you gain clarity, process emotions, and find healthier ways to manage them.

Building trust

Trust is a fundamental component of the therapeutic relationship. Being open and honest fosters trust between you and your therapist. This trust empowers you to delve into sensitive topics and explore areas of your life that may be challenging to confront.

Collaborative progress

Effective therapy is a collaborative journey. By sharing everything, you actively participate in your own healing process. Your therapist can provide guidance and support, but your openness and willingness to engage in self-reflection and change are essential for progress.

In summary, telling your counsellor or therapist everything is acceptable and encouraged. It establishes the foundation for a productive and supportive therapeutic relationship where you can explore, grow, and work towards positive change in your life. Remember that therapy is a partnership; your therapist will assist you in healing and personal development. Your willingness to be open and honest is a significant step in that direction.

To find out more about the types of counselling services we offer or to speak to a member of our team, visit our profile.

The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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Stroud GL5 & Gloucester GL1
Written by Hope Therapy & Counselling Services
Stroud GL5 & Gloucester GL1

Hope Therapy & Counselling Services are dedicated to providing comprehensive and compassionate mental health and wellbeing support to individuals, couples, and families. Our team of experienced and qualified counsellors & therapists are committed to helping clients navigate life's challenges...

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