Sitting in a therapist’s office, whether in person or online, can feel both comforting (especially at Behr Psychology) and intimidating. Many people enter therapy expecting to have something profound to say each week, but the truth is that sometimes you simply… don’t. You might arrive feeling blank, overwhelmed, unsure, or even embarrassed that you don’t have anything new.
If you’ve ever had this experience, you’re not alone. In fact, the American Psychological Association notes that therapy is a process that unfolds over time, and progress often happens in small, meaningful conversations rather than perfect, polished insights. Therapy isn’t about having the “right” thing to say; it’s about showing up and exploring what’s present for you, even when that feels unclear.
Here are helpful things you can say when you don’t know where to begin.
“I’m not sure what to talk about today.”
This simple sentence is completely valid and often surprisingly productive. Naming uncertainty gives your therapist insight into where you’re at emotionally.
Therapists are trained to help guide the conversation, especially when things feel stuck. Sharing your uncertainty can lead to questions like “how has your week been?” or “has anything been on your mind more than usual?” These questions can gently uncover themes you might not have realized were important.
“Can we revisit something from our last session?”
Sometimes you leave a session thinking more deeply about a topic or moment that came up. Even if you worry it’s old news, bringing it back is absolutely part of the therapeutic process. Returning to earlier discussions helps strengthen insight and allows your therapist to see how your understanding or emotional reactions have evolved.
“I feel blank, but I’m not sure why.”
A blank feeling isn’t the absence of emotion. Rather, it’s often a sign of overwhelm or emotional fatigue. Mentioning that blankness opens the door to meaning.
The APA highlights the value of emotional awareness and expression in improving mental health, and exploring blankness can be a meaningful part of that awareness-building.
“Something feels off, but I can’t explain it.”
Many people sense emotional shifts before they can identify the cause. Saying this out loud helps your therapist support you in exploring the feeling without pressure to articulate it perfectly. Therapy is one of the few spaces where “I don’t know” is not only accepted but welcomed as a starting point.
“Can we do something different today?”
You don’t have to talk every session in the same way. If you’re feeling stuck, you can ask for a different approach. Perhaps something more structured, reflective, or grounding. Options might include mindfulness exercises or reviewing coping tools. Letting your therapist know you want to try something new can reinvigorate the process and make therapy feel more tailored to your needs.
The Most Important Thing? Keep Showing Up! Start or Continue Your Therapy Journey…
Not knowing what to say doesn’t mean you’re doing therapy wrong; it means you’re human. If you’re looking for a supportive place to explore whatever you’re experiencing (even when you’re not sure what that is), Behr Psychology is here to help.
Learn more or schedule an appointment today!
Whether you’re navigating stress, anxiety, relationship challenges, or simply trying to understand yourself better, the team at Behr Psychology can support you.
