What to Say in Therapy If You Don’t Have a Topic
What to Say in Therapy When You Feel Like You Have Nothing to Say
Some weeks, you come into therapy with a clear story. A stressful argument. A breakthrough. A hard day at work. And other weeks? Silence.
If you’ve ever panicked trying to answer, “What would you like to look at today?”—you’re not alone. Many clients feel pressure to perform therapy correctly by bringing something “deep” to each session. But what to say in therapy doesn't always need to be big, dramatic, or emotional. Sometimes the smallest moments reveal the most.
What to Say in Therapy When There’s No Obvious Topic
So nothing huge happened this week. That doesn’t mean your session has to be silent—or awkward. Instead, try reflecting on:
What felt “off,” even slightly?
Any mood shifts?
Any quiet wins or things that went well?
Recurring thoughts that came up, even if they felt random?
What to say in therapy can be as simple as, “I felt kind of numb this week,” or “I didn’t feel much of anything—and that feels weird.” That’s a great entry point.
What to Say in Therapy When You’re Tired of Digging for Problems
If you find yourself scrambling for a story that will make your therapist go, “Great, now we have something to work on,” it might be time to shift your mindset.
Try saying:
“I’m afraid there’s nothing ‘interesting’ to bring today.”
“I get anxious when I don’t have a clear problem to discuss.”
“I feel like I’m trying to perform therapy instead of just being here.”
That statement is the work. Talking about the process of therapy is sometimes even more valuable than content.
Remember: what to say in therapy doesn’t have to be problem-driven. You don’t need to chase drama to justify your presence.
What to Say in Therapy Instead of Rehashing the Week
If your therapist always starts with “What happened this week?” and you feel pressure to produce something, consider revisiting past goals.
Say something like:
“I don’t have anything from this week, but I’ve been thinking about something we didn’t finish a few sessions ago.”
“Can we go back to my original goals and check in on those?”
“I wonder if I’ve outgrown my goals and need to set new ones.”
What to say in therapy can be grounded in long-term themes, not just recent events. Progress isn’t always measured by how “eventful” your week was.
What to Say in Therapy When Silence Feels Awkward
Sitting in silence might feel like failing—but it’s not. Still, if silence sparks panic, anxiety, or performance pressure, name it.
Try saying:
“I’m having a hard time with this quiet. I feel like I should be saying something helpful.”
“I feel frozen and self-conscious.”
“I keep looking for something to talk about just so we’re not sitting here in silence.”
What to say in therapy during silent moments doesn’t have to be profound. Even saying why silence feels bad opens up a conversation.
What to Say in Therapy About the Pressure to Do Therapy “Right”
A lot of people feel like they need to be model clients—open, deep, articulate, emotionally fluent. But therapy isn’t a test.
Try saying:
“I feel pressure to be a good therapy client.”
“I’m worried I’m wasting your time.”
“I sometimes invent things to talk about because I don’t want to disappoint you.”
Yes—what to say in therapy can include your fears about therapy itself. These meta-conversations often lead to breakthroughs.
What to Talk About When You’re Wondering If You Still Need Weekly Sessions
If quiet weeks are the norm, not the exception, it might be worth reassessing your therapy structure. That doesn’t mean you're failing—it might mean you’re stabilizing.
Try saying:
“I’m wondering if weekly therapy is still the right rhythm.”
“What does it look like to taper sessions or take a break?”
“Could we move toward more future-focused work or skill-building?”
What to say in therapy as you grow may change. Evolving your format or frequency is part of healthy progress.
What to Say When You Want to Go Deeper but Don’t Know How
If you're tired of surface-level talk but aren’t sure what “deeper” means, consider:
Patterns that keep popping up in your life.
Themes you’ve touched on but never explored fully.
Childhood dynamics that shaped you.
Reactions you have that feel disproportionate to events.
Try saying:
“Can we go back to something we only briefly discussed a while ago?”
“I want to understand why I keep reacting this way.”
“I’m curious about something that’s never really been explored.”
What to say in therapy doesn’t always have to come from this week—it can come from the past, the future, or simply curiosity.
What to Say in Therapy When You Feel Good for Once
Sometimes things are just… calm. And that’s worth exploring too. Not every session has to be heavy.
Say:
“This week was actually okay—and that feels strange.”
“I don’t know how to be with this peace without waiting for the other shoe to drop.”
“I think I’m afraid to enjoy calm weeks because I don’t trust they’ll last.”
What to say in therapy during good weeks might uncover your relationship with joy, safety, or calm. You don’t always need a crisis to grow.
What to Say When You Want Your Therapist to Take the Lead
If you’ve voiced feeling stuck and your therapist still doesn’t offer direction, that’s worth naming.
Say:
“Can you help guide me today? I’m not sure where to go.”
“I sometimes feel lost when you don’t suggest topics—can we collaborate more?”
“I’m wondering if we can revisit or create a roadmap so I’m not grasping every week.”
Therapy is collaborative. If what to say in therapy feels like a weekly puzzle you have to solve alone, it may be time to renegotiate your approach with your therapist.
What to Say in Therapy When You’re Just Not Sure—And Why That’s Still Okay
You don’t need the perfect words to belong in the room. Therapy isn’t about showing up with polished insights every week—it’s about showing up as you are. Some sessions will feel full of emotion. Others might feel slow or quiet. Both are meaningful.
So if you ever wonder what to say in therapy and come up blank, try saying exactly that: “I’m not sure what I need today.” That’s a real and valid place to begin. If you’re seeking more information on therapy and how it works check out the APAs website.
Let’s Take the Pressure Off
At Sagebrush Counseling, you never have to perform. You don’t need a crisis or a script. Whether you're working through something big or just trying to stay grounded, we meet you where you are. If you're feeling stuck or unsure of what to say in therapy, that's where the real conversation begins. Reach out when you’re ready—we’ll figure it out together. Learn more about our services and counseling for both individuals and couples.
