When You Come to Therapy with ‘Nothing to Talk About’

Person in business skirt sits on white sofa in room with serious expression“I have nothing to talk about.”

Maybe two or three months after beginning therapy—maybe later, sometimes sooner—a person might say this to me and perhaps look a little surprised or confused.

“There’s nothing coming up for me.”

Often the person is weirded out. Concerned, even. The person will tell me how they usually have one, two, seven, eight things they really want to talk about and just don’t know what to make of not having something ready to go.

Coming to Therapy After a ‘Good Week’

Sometimes a person may need some prompting, but often within the first couple of weeks of therapy, with gentle encouragement, people tell what they think is their story. They talk about whatever has been causing them distress: communication problems, feelings of isolation, anger-control issues, deep sadness, etc.

Therapists are trained to help people talk about and process these things. And often, once people start, they keep right on going! We all hold a lot of stuff in, and sometimes we don’t even realize what’s in that backlog until we finally open up.

So the door opens, the person speaks and … here’s something interesting: things may seem a little worse at first. When you’ve been very intentionally not looking at distressing stuff for a long time, it’s bound to bring up some difficult feelings once you start exploring.

But eventually, with some work, compassion, and patience, there’s generally some relief.

Things don’t seem as pressing.

And after a while, the person isn’t itching to get to their therapy session so they can unpack, say, that incident at work or the uncomfortable time with the in-laws.

They had an okay week. Maybe even a good one. Maybe not great, but … they have “nothing to talk about.”

Peeling Back the Layers of Therapy

It used to be that therapy was viewed as an archaeological dig into the psyche and the therapist held the shovel. The therapist’s job was to dig until they uncovered what was buried underneath. But rarely is it so simple, and rarely does healing come from insight alone. Often we can discover a possible explanation to an issue, but that doesn’t mean the issue is resolved.

Therapy is done in layers, but unlike an onion, we don’t simply peel off and discard layers once we look at them.

Therapy is done in layers, but unlike an onion, we don’t simply peel off and discard layers once we look at them. We take a layer, examine it, put it back, take another layer, leave it for later, skip a layer to see something else, then go back to the second layer and reexamine it with what we know now. Maybe along the way you fall back into an old habit (remember, the layers don’t disappear) and we spend some time just holding all the layers without processing or questioning them.

Entering therapy with much to talk about—that’s the top layer, or maybe even the second or third. Sometimes that top layer—what we sometimes refer to in therapy circles as the “presenting problem”—has been getting all the attention for so long because it’s the loudest or most painful. When that’s peeled back for a moment, when it has received some attention, we need to take some time to see what else may be exposed. These may be quieter parts of you but are no less important or meaningful.

Letting the Little Thoughts Be Heard

Have you ever met a couple where one partner is a chatterbox and the other seems mute? Until, that is, you get some time alone with the quiet one who, it turns out, actually has some stuff to say, but it gets overshadowed by their partner.

We all have stuff like this inside us. If the “fires” we seek therapy for are turned down a bit, even if just for the moment, then what seems insubstantial can be given more attention. It might not be so insubstantial after all. We just need to allow for the space, maybe even the silence, to give it permission to be heard.

Once you get over your surprise at not having anything “pressing” to say in therapy, don’t be afraid to say whatever you’re thinking or feeling, no matter how inconsequential it may seem. What might seem like little thoughts or feelings can lead to big breakthroughs, too.

© Copyright 2016 GoodTherapy.org. All rights reserved. Permission to publish granted by Justin Lioi, MSW, LCSW, GoodTherapy.org Topic Expert Contributor

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the preceding article can be directed to the author or posted as a comment below.

  • Leave a Comment
  • matt

    September 15th, 2016 at 7:51 AM

    nope my therapist always says that there is something that we can work on

  • Justin Lioi

    September 16th, 2016 at 2:13 PM

    Thanks for writing, Matt. Sounds like you’re able to talk about whatever’s going on. That’s great.

  • Ava

    November 22nd, 2018 at 7:32 PM

    In therapy i feel stuck. im forced to go and i am only 14 i am happy. my mom just thinks my dad is ruining my life bc he is a drug addict . i have nothing to talk to my days are boring and uneventful , all i do is watch tv . i have no socials anymore bc im not aloud so i can only comunicate at school. so what would u talk ab in my situation ?

  • Bethany

    September 15th, 2016 at 12:42 PM

    A good therapist will recognize that you might not have anything pressing to talk about that day, but that would never mean that you do not have something to contribute to the conversation. Only a really bad person would ever shut you down like that.

  • Justin Lioi

    September 16th, 2016 at 2:11 PM

    Absolutely–there’s always some worth in voicing what you feeling and what’s going on inside. Thanks!

  • JayBo

    September 16th, 2016 at 1:46 PM

    It is a better feeling than having the weight of the world on your shoulders though

  • Justin Lioi

    September 16th, 2016 at 2:11 PM

    It is! Thanks for your comment, JayBo!

  • Nina

    September 17th, 2016 at 9:07 AM

    You could take it is a little celebration that reflects all of the hard work that you have put into this, what can sometimes be a very emotional and grueling journey.

    But look at how far you have likely come since the first time that you met with your therapist. What a wonderful feeling knowing that the two of you have come through so much together!

  • Justin Lioi

    September 17th, 2016 at 12:40 PM

    I love that, Nina!

  • Tra

    September 19th, 2016 at 8:30 AM

    I think that my therapist would think that I had been kidnapped by aliens if I had nothing to talk about at all!

  • Justin Lioi

    September 19th, 2016 at 12:23 PM

    Haha! So being at a loss for words is not your issue, Tra…:-)

  • Frank

    November 13th, 2018 at 12:59 PM

    Lmao. Definitely in the same boat.

  • Maura

    April 23rd, 2017 at 10:40 PM

    I appreciate so much for your effort in writing this post.


    October 29th, 2017 at 11:13 PM

    I am starting a session from today, exactly with the same feeling, I want to tell so much, but don’t know how to start, What all I should say, what I shouldn’t, But I want a solution, about the miserable feeling, I am going through.Your suggestions will be appreciated.

  • Kathy

    March 28th, 2018 at 7:50 AM

    I often go into a session, and think – “I have nothing to talk to her about today, what do I do?” When I sit down, I tell her that, and why I think I have nothing to talk about, and all of a sudden all this stuff starts pouring out. She never seems surprised when it does, but I am! Sometimes I am in denial of my own issues, and try to ignore them, and just focus on living day to day, but the “stuff” is always there, just under the surface. When I leave the session, I am always amazed the amount I actually talked about. And I generally feel better, when I didn’t even know I was feeling bad!

Leave a Comment

By commenting you acknowledge acceptance of GoodTherapy.org's Terms and Conditions of Use.


* Indicates required field.

GoodTherapy uses cookies to personalize content and ads to provide better services for our users and to analyze our traffic. By continuing to use this site you consent to our cookies.