Are you feeling scared of being open and honest in therapy? Do emotions like worry, fear, insecurity or anxiety get in the way of expressing your true self to someone else? You’re not alone –we all feel scared and unsure at times. There are ways to help make opening up a bit easier! Today, we will be sharing five tips on how to navigate the feelings that come with talking about yourself during therapy. We want this process to be enjoyable rather than daunting so remember that these tips can help make things more comfortable for you when discussing difficult topics with your therapist. So let’s start by taking a deep breath together and dive into each tip!

1. Take it slow - start by talking about your favorite hobbies and interests

When starting therapy, it can be overwhelming to share personal details and emotional issues with someone you may not know yet. One way to ease into this process is to start by talking about your favorite hobbies and interests. It can be a good way to build rapport and create a comfortable atmosphere for both you and your therapist.  Do you have a pet?  What do you like to do for fun?

Talking about your hobbies and interests can also help your therapist get to know you better as a person. It can provide them with insight into your personality and values, which can ultimately help them understand how to best help you. Moreover, this kind of conversation may be less emotionally charged than discussing more personal matters, which can help you feel more comfortable opening up in the future.

2. Be honest with your therapist about how you're feeling 

Another important aspect of therapy is being honest with your therapist about how you're feeling. If you're experiencing particularly strong emotions, don't be afraid to share them with your therapist, as it's their job to help you work through these emotions. It’s not your job to protect your therapist from what you’re feeling. Keeping things bottled up or trying to downplay your emotions can ultimately hinder your progress in therapy.

By sharing your true feelings, you will also help your therapist understand you better, which means they can tailor their treatment approach to best suit your needs. Additionally, it can help to build a sense of trust between you and your therapist, which is essential for effective therapy to happen.

3. Let your therapist know what topics make you feel comfortable (and which ones don't) 

One way to make therapy more comfortable for you is to let your therapist know what topics you feel comfortable discussing -- and what topics you don't. This will give them a better understanding of your boundaries and limits, which can help you avoid feeling overwhelmed or anxious during your sessions.

By creating a safe space for you to talk about what you're comfortable with, you can build a stronger relationship with your therapist. It can also make discussing more difficult topics in the future easier because you'll know that your therapist respects your boundaries.

4. Write down thoughts or feelings that are hard to express out loud 

Therapy is not always easy, and you may find that there are times when you struggle to articulate what you're feeling or experiencing. In these situations, one helpful strategy is to write down your thoughts or feelings ahead of time. This can help you organize your thoughts and provide a clear outline for what you want to discuss.

Writing things down can also be a useful tool for reflection, allowing you to further process your emotions and experiences outside of therapy. Bringing your notes to your session can also help to keep you focused and ensure you don't forget anything important.

5. Find a positive way to end each session, no matter how difficult it was

Finally, it's important to always try to end each therapy session on a positive note. This can help you retain a sense of progress and accomplishment, even if the session was difficult or emotional. One way to do this is by practicing gratitude by stating three things you’re grateful for or reflecting on what you've learned and how you've grown throughout your sessions together.

Ending on a positive note can also help you maintain a good relationship with your therapist and make it easier to come back for the next session. Even if your progress is slow or your healing journey is difficult, ending each session with a small accomplishment can help you stay motivated and focused.

Take your time…

With these strategies in your toolbox, you'll have the confidence and skills to make the most out of each of your therapy sessions. Remember: take it slow, be honest with your therapist, let them know what topics are comfortable for you, write down thoughts and feelings that are hard to express out loud, and find a positive way to end each session. Most importantly, be kind to yourself as you talk through this process-you are doing an amazing job by taking the time to learn more about yourself!