Help! I have a counselling session and nothing to talk about

So, you've got a counselling session coming up, but there's a problem: you're drawing a blank on what to talk about. Don't worry; it happens to the best of us. In this article, we're going to explore what to do when you find yourself in that awkward situation.


1. Accept that it's OK

First and foremost, remember that it's perfectly normal to have sessions where you don't actually have a specific topic in mind. Your counsellor is there to help you navigate through your thoughts and feelings, even when they seem scattered.

2. Start with the mundane

You don't need grand revelations every time. Begin by discussing your day-to-day experiences, even if they might seem trivial. Small talk can often lead to more profound conversations.

3. Reflect on your week

Think about what's happened in your life since your last session. Any changes, even minor ones, or any recurring thoughts or emotions? Share these with your counsellor; they can provide valuable insights.

4. Current emotions

How are you feeling right now? Sometimes, talking about your current emotions, even if they seem unrelated to any specific event, can lead to meaningful discussions.

5. Dreams and aspirations

Discuss your life dreams, goals, and aspirations. Your counsellor can help you explore the obstacles and fears that might be holding you back from achieving them.

6. Triggers and patterns

If certain situations or people trigger strong emotional responses, talk about them. Your counsellor can help you identify your patterns and coping strategies.

7. What's been on your mind lately

If there's something that's been nagging at you, even if it seems insignificant, share it. Often, these seemingly small issues are windows to more profound concerns.

8. Self-reflection

Use your session for self-reflection. What have you learned about yourself since your last appointment? What insights have you gained?

9. Goals for counselling

Discuss your personal goals for therapy. What do you hope to achieve? What areas of your life do you want to work on? Your counsellor will be able to provide guidance based on your objectives.

10. Silence is OK

Don't feel pressured to fill every single moment with conversation. It's OK to sit in silence for a while. In fact, learning to sit and be comfortable with silence is a very powerful skill and once developed can be beneficial and used in other areas of your life and relationships.

11. Bodily sensations

If you don’t know how you're feeling, focus and get in touch with your bodily sensations. What are you experiencing and in which areas of your body are you feeling it?

Having a counselling session with seemingly nothing to talk about is more common than you think. It's all part of the process of self-discovery and growth. Embrace it, and remember that your counsellor is there to support you, whether you come with a list of topics or just an open mind. So, take a deep breath, relax, and let the conversation flow.

Remember, therapy is a safe space for you to explore your thoughts and feelings, and there's no right or wrong way to approach it. Your counsellor is there to help guide you, so don't hesitate to be open and honest, even when it feels like there's nothing to talk about.

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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Twickenham TW1 & Richmond TW9
Written by Natasha Kelly, BA (Hons) MBACP
Twickenham TW1 & Richmond TW9

Natasha is a counsellor based in London and online. Her passion lies in helping individuals build meaningful connections and foster strong rapport. With a deep understanding of human emotions and interpersonal dynamics, she has worked as a primary school teacher and as a freelance writer on mental health.

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