Therapy preparation

What Should I Talk About in Therapy?

A practical way to choose useful therapy topics when you feel blank, overwhelmed, or unsure where to start.

Published by SessionPrep | Updated September 8, 2026

Short answer: You can talk about what has occupied your attention, a recent situation that felt stronger than expected, something you avoided, something that went well, or a question left over from your previous session. You do not need a dramatic event or a perfectly organized story. A short list is enough to begin a conversation with your therapist.

Make a short agenda from your own words

Answer five optional prompts, then get your complete agenda free. No account, email, or payment required. Copy, print, or save it on your device. Your answers stay in this browser tab.

Build my free agenda — no account

Start with what has stayed with you

Think about moments you replayed, reactions that surprised you, decisions you postponed, or subjects you kept returning to. The goal is not to explain them by yourself. It is simply to remember what you may want to explore with your therapist.

A conversation you keep replaying
A feeling that was hard to name
A decision you feel stuck on
A moment you handled better than usual

How do I choose when there is too much?

Choose up to three topics. Put the one that feels most time-sensitive or hardest to say first. You can show the list to your therapist and decide together what fits the available time.

What if nothing happened this week?

A quiet week can still be useful. You might revisit a previous takeaway, discuss what felt different during a calmer period, ask about the direction of therapy, or say plainly that you do not know where to begin.

A simple example

Work has been ordinary, but I keep thinking about how tense I felt after a small correction from my manager. I want to understand why it stayed with me.

Fictional example output

This made-up agenda shows the format, not a clinical interpretation or a real person’s notes.

MY SESSION AGENDA Things I want to discuss - I keep thinking about a small correction at work. Things I've noticed - I felt tense and stopped asking questions. From my last session - Pause before agreeing to extra work. Questions I may want to explore - What feels most important for me to understand or say about this? - What do I notice before, during, and after this situation happens? - What do I want to revisit from our previous conversation? Prepared by me for a conversation with my therapist. SessionPrep does not provide therapy or medical advice.

Make a short agenda from your own words

Answer five optional prompts, then get your complete agenda free. No account, email, or payment required. Copy, print, or save it on your device. Your answers stay in this browser tab.

Build my free agenda — no account

Common questions

Is it okay to bring notes to therapy?

Yes. You can bring a short list and decide what to share. Notes are a memory aid, not a script you have to follow.

Should I tell my therapist I do not know what to talk about?

You can. That uncertainty is valid information and can be the starting point for the session.

Related resources

Sources and scope

This page offers general preparation ideas, not therapy or medical advice. It does not interpret your circumstances.