Hi, my name is Autumn Mattson, and I wanted to share with you that no matter what you are walking through, you are not alone. Have you ever wanted to talk with someone about the things taking place inside your head? Yet, hesitant because you are afraid of judgment? If so, I can relate. It’s scary to step out and tell your story. It’s scary to put your trust in the hands of a stranger. However, I want you to know that when you are ready, I am right here, waiting to walk this journey with you.



When you don’t know what to say in therapy or feel like your problems are not significant enough for help. Ask yourself why I am believing this. Would I tell someone else I care about to reach out for help and that their thoughts and struggles are important enough to seek help. There are many barriers that keep people from reaching out and sharing their story such as: fear, shame and guilt. Just in case you are struggling and feel stuck with no place to go, here are some pointers for conversational pieces to building a relationship with your therapist. Hopefully, these will encourage you to seek the counsel you desire. Have faith and step out as it says in 2 Corinthians 5:7: for we walk by faith, not by sight.

Minor Problems: You may think that therapy is only designed to address issues that are big, deep, or scary. You may feel or believe your problems are minor compared to others. However, remember you matter as well. There is no correct topic to discuss in therapy. You can talk about whatever you want. 

Are you having a hard time opening up? A small tip to remember nothing is off limits. You are free to confidently share whatever you need to discuss in thearpy. Here are some examples of topics that people talk about in therapy: hopes, dreams, fears, disappointments, hurts, shames, conversations with family members and friends, failures as a parent, sexuality, or their most recent date.

Not sure where to start the session? Begin by recapping what happened since you last saw your therapist, the good the bad, and from there you will see what you want to explore further, identify obstacles and set goals to overcome those hurdles in your life.

Patterns and Behaviors: An exercise that clients complete; quite frequently in my office consists of keeping track of thoughts, patterns, and behaviors. Keeping a notebook handy is beneficial in accomplishing this task. Also, jotting down these ideas makes for good conversational talking points in therapy.

Feelings: Honestly, what you most likely will find out from attending therapy, is that you are going to change on a day-to-day basis. It is okay to plan on discussing issues at work and then later find yourself discussing the dispute you had with your partner. It’s okay to stay in the present moment and work on what is coming up at that moment. It’s okay to think of therapy as a way of getting whatever you most need that day. A friend of mine refers to it as the room of requirement from Harry Potter.

 Rumination: Depression and anxiety can cause rumination. Have you ever had a hard time stopping your thoughts? I know that I have! Come on into the office; we can work together to help you get control over those pesky thoughts. We can discuss thought-stopping techniques and many other interventions to help with the rumination. 

Relationships: Relationships are important in your mental health and play an important role in affecting your mood and feelings. In therapy, talking about good and bad relationships can be beneficial. Exploring the positive aspects in relationships can help you integrate those skills needed to improve poor relationships. If you are struggling; in an area with relationships with friends, family, or colleagues, bring it into the office and let’s explore it together. 

Traumas: According to Bessel Van Der Kolk, ” emotions are like little balls of energy,” if unaddressed, sickness and disease may occur. Let’s explore your past together. Therapy is a safe place to disclose your deepest and darkest memories. We may also discuss happy memories. If you spend all your time discussing your present and future moments, let’s take a trip down memory lane. I often use timelines in sessions to help clients navigate life events. There is healing in telling your story!

Okay, wow, that’s a lot of information! What to remember, no one has therapy all figured out. It might take you some time to really get into the swing of it. With time you should start to feel yourself becoming more comfortable and opening up more. If not, consider whether you might want to work with a different therapist. If you enjoyed this blog, be on the lookout for the next one with more conversation points covering: new life challenges, avoiding thoughts and conflicts, trouble-opening up, discomforts with therapy, whether therapy is working, and when to end therapy.

Until next time, Autumn