Therapy isn’t like regular conversation. There’s no small talk. No clear script. And for many people, it’s hard to know how to begin—even if they want help.

You sit down. They ask, “So, how are you doing today?” And your mind goes blank. Or you say, “Fine,” because you don’t know what else to say. That’s normal.

New or returning to therapy—you want to feel support but don't know how to start talking.

You Don’t Have to Have a Plan

You don’t need a perfectly worded story. You don’t need to list your traumas in order. You don’t need to “make it worth their time.”

You can show up and say:

• “I don’t really know what to talk about, but I want to feel better.”

• “Things have been off, but I can’t explain it.”

• “It’s hard to even say this out loud.”

• “Can we just sit quietly for a second?”

Therapists are trained for this. You don’t have to hold the whole conversation. It’s okay to pause, cry, change topics, or just sit there.

You Can Talk About Anything That’s On Your Mind

Therapy isn’t just for crisis moments. You’re allowed to bring up:

• A conversation that stuck with you

• Something you’re scared to admit to friends

• Stress from work, school, or home

• A habit you don’t like but can’t stop

• A question about gender, love, faith, or aging

• A weird feeling you can’t shake but don’t have words for

If something is bothering you, even a little, it’s worth saying. You don’t need to “prove” that it matters.

If You Don’t Know How to Start, Try These

Some people find it easier when they name a starting point. Here are a few gentle ways in:

• “I keep thinking about ___ and I’m not sure why.”

• “There’s something I’ve never said out loud before.”

• “I noticed I’ve been feeling ___ more than usual.”

• “Can I tell you about something from the past that still sticks with me?”

• “Nothing’s wrong, but I feel really off.”

• “Can we talk about my relationships? I think I need help figuring them out.”

It’s okay if what you say comes out messy. That’s part of the process.

You Can Talk About the Therapy Too

Therapists don’t expect you to automatically trust them. It’s okay to talk about the therapy space itself:

• “I don’t know if I’m doing this right.”

• “I’m nervous you’re going to judge me.”

• “I’m not sure I’m ready to talk about some things.”

• “This is helping, but I feel weird being vulnerable.”

• “Can we go slower?”

Saying those things isn’t a setback—it’s actually a huge step forward.

It’s Normal to Want Help and Resist It

Many people want to feel better and still feel uncomfortable with the idea of therapy. They might wonder:

• “What if I’m being dramatic?”

• “What if this doesn’t work?”

• “What if I can’t explain it right?”

• “What if I’m not ready to change?”

That’s okay. Therapy isn’t about forcing change—it’s about having a space where those questions are allowed. Where the pressure can drop, and you can just be a person for a while.

Therapy Doesn’t Fix You. It Meets You.

There’s no final level to unlock. No point where everything becomes easy. But therapy can help you understand yourself better, feel less alone in your head, and build tools for whatever you’re carrying.

You don’t need a big reason to show up. Just something that matters to you—even if it’s small, even if it’s unclear.

You’re allowed to walk in and say:
“I don’t know where to begin.”
That’s already the beginning.