What to Talk About in Therapy for Anxiety?

If you’re wondering what to talk about in therapy for anxiety, begin by sharing your current feelings, identifying triggers, discussing thought patterns, and exploring both your challenges and successes. This approach helps you and your therapist develop practical strategies, foster self-understanding, and build confidence in managing anxiety.

Anxiety can feel overwhelming, but therapy offers a safe space to explore your worries, fears, and underlying emotions. Therapists encourage you to discuss anything related to your anxiety—no topic is too small or insignificant. You might talk about your symptoms, the impact of anxiety on your life, your relationships, troubling memories, or even your hopes for the future. The process is collaborative and tailored to your unique needs, making therapy a powerful step toward relief and personal growth.

Table of Contents

01.

Understanding Anxiety Disorders and Therapy

02.

The Importance of Talking About Anxiety in Therapy

03.

What to Talk About in Therapy for Anxiety: Key Topics

04.

Strategies and Tools for Managing Anxiety

05.

Making the Most of Your Therapy Sessions

06.

Choose Nave Wellness Center for Your Individual Therapy

07.

Conclusion

Understanding Anxiety Disorders and Therapy

Anxiety is more than just feeling nervous before a big event. It can be persistent, affecting your thoughts, behaviors, and overall quality of life. Therapy, particularly talk therapy, helps you untangle these feelings, recognize patterns, and find healthier ways to cope.

A skilled therapist listens without judgment, helping you clarify your experiences and develop personalized strategies. At Nave Wellness Center, our therapists provide expert support for patients navigating anxiety, offering a range of therapeutic approaches to fit your needs.

Raven Fisher, LCPC

13 Jun, 2025

The Importance of Talking About Anxiety in Therapy

Openly discussing your anxiety in therapy is crucial. It allows you to:

Gain insight into your thought processes and emotional responses
Identify triggers and patterns
Learn and practice new coping strategies
Receive validation and support
Track progress over time

By talking about your anxiety, you take active steps toward managing it, breaking the cycle of avoidance and fear.

What to Talk About in Therapy for Anxiety: Key Topics

1. Exploring Your Present Feelings and Coping Mechanisms

Start by sharing how you’re feeling right now. Describe your anxiety symptoms—racing heart, restlessness, insomnia, irritability, or difficulty concentrating. Be as specific as possible. How does anxiety affect your daily life? Are there situations where it’s worse? This information helps your therapist understand your unique experience and tailor the session accordingly.

2. Identifying Triggers and Stressful Events

Talk about what seems to set off your anxiety. Are there specific places, people, or situations that make you feel anxious? Maybe it’s public speaking, social gatherings, workplace deadlines, or certain memories. Identifying triggers is a key part of what to talk about in therapy for anxiety, as it paves the way for understanding and managing your symptoms.

3. Examining Patterns, Behaviors, and Thinking Styles

Anxiety often involves distorted thinking—expecting the worst, catastrophizing, or underestimating your ability to cope. Share examples of negative thoughts you notice. Many people with anxiety get stuck in cycles of rumination—replaying worries over and over. Discuss these thought loops, when they happen, and how they make you feel. Your therapist can help you recognize these patterns and challenge them with more balanced perspectives.

4. Discussing Relationships and Social Interactions

Anxiety frequently impacts relationships, whether it’s fear of judgment, difficulty asserting yourself, or avoiding social situations. Talk about how your anxiety affects your interactions with family, friends, coworkers, or romantic partners. Are there conflicts, misunderstandings, or feelings of isolation?

5. Addressing Past Traumas, Memories, and Generational Patterns

If you’ve experienced trauma, loss, or difficult events, these may fuel your anxiety. While you’re never required to share more than you’re comfortable with, discussing these memories—when you’re ready—can help you process and heal. Your therapist will guide you at a pace that feels safe.

6. Navigating New Life Transitions and Challenges

Major life changes, such as starting a new job, moving, or ending a relationship, can trigger or worsen anxiety. Bring up any transitions you’re facing, as well as your concerns and hopes for the future. This is another important aspect of what to talk about in therapy for anxiety, as addressing these challenges can help you build resilience.

7. Talking About Avoided Thoughts and Conflicts

Are there topics you find hard to talk about, or issues you’re avoiding in your life? Therapy is a safe place to bring up these difficult subjects, whether it’s conflict with loved ones, fears about the future, or unresolved feelings. Discussing avoidance can itself be a breakthrough.

8. Sharing Trouble Opening Up or Feeling Discomfort During the First Session

It’s normal to feel nervous or hesitant about sharing certain things in therapy. If you’re struggling to open up or feel uncomfortable, tell your therapist. They can help you explore these feelings and find ways to make therapy a more comfortable experience.

9. Evaluating If Therapy Is Working for You

Let your therapist know how you feel about your progress. Are you noticing changes? Do you feel supported and understood? Honest feedback helps tailor the process to your needs and ensures that therapy is meeting your goals.

10. Knowing When to End or Pause Therapy

Therapy is an ongoing process, but you may reach a point where you feel ready to pause or end sessions. Discuss your feelings about this with your therapist. Together, you can decide what’s right for you.

Strategies and Tools for Managing Anxiety

Developing Coping Strategies in Therapy

Therapists help you build a toolkit of coping skills to manage anxiety both in and outside of sessions. These may include:

Relaxation and Mindfulness Techniques: Mindfulness, deep breathing, progressive muscle relaxation, and grounding exercises can help calm the mind and body. Mindfulness is often integrated into anxiety therapy as a practical way to stay present and reduce overwhelm.
Lifestyle Changes and Self-Care: Therapists may suggest changes in sleep habits, nutrition, exercise, and daily routine to support mental health. Even small adjustments can have a big impact on anxiety levels.

Building Self-Compassion and Resilience to Life Changes

Anxiety often comes with self-criticism or feelings of inadequacy. Therapy offers an opportunity to practice self-compassion—treating yourself with kindness, patience, and understanding. Building resilience means learning to cope with setbacks and uncertainties, trusting your ability to handle challenges.

Dealing With Anxious Thoughts and Childhood Experiences

Many mental health issues, including anxiety, have roots in childhood experiences and learned patterns. Working with your therapist to explore these connections can significantly impact your self-esteem and healing. Through increased self-awareness, you can better understand how past experiences shape your current anxious thoughts and reactions. Your therapist will help you treat anxiety by addressing these underlying patterns, sometimes using techniques like exposure therapy to gradually face feared situations. This work also involves identifying and changing negative behaviors that may be reinforcing your anxiety, creating healthier responses to stress and worry.

What to Do When You Feel Uncomfortable

Feeling uncomfortable during therapy is completely normal, especially when discussing sensitive topics. A qualified mental health professional understands that self-doubt and discomfort are part of the process. It’s important to communicate these feelings to your therapist so they can adjust your treatment plan accordingly. Remember that your overall well-being is the priority, and therapy should feel supportive even when challenging. Whether you’re attending weekly sessions or meeting less frequently, discussing your comfort level helps strengthen your therapeutic relationship. This open communication is essential for your therapy journey and effective anxiety management, ensuring you feel safe and supported throughout the process.

Why Studying Your Medical History Is Essential

Understanding your complete medical history is crucial for effective anxiety treatment. Your therapist needs to know about any co-occurring conditions, such as obsessive-compulsive disorder, that might influence your mental health concerns. Physical symptoms like panic attacks and muscle tension can provide important clues about your anxiety patterns and triggers. Since physical health and emotional health are interconnected, your therapist will want to understand your overall picture. Information about family members and their mental health histories can also be valuable, as anxiety and other conditions sometimes have genetic components. This comprehensive approach ensures that your therapeutic journey addresses all aspects of your well-being, leading to more personalized and effective treatment.

Making the Most of Your Therapy Sessions

How to Prepare and What to Bring Up

Before each session, reflect on what’s been on your mind, any new or recurring symptoms, and situations that have triggered anxiety. Make notes if that helps you organize your thoughts. Bring up anything that feels important, even if it seems unrelated to anxiety at first.

Making Use of Silence and Unstructured Time

It’s normal for sessions to include moments of silence or unstructured conversation. These pauses can be valuable opportunities for reflection and insight. Don’t feel pressured to fill every moment; sometimes, the most meaningful progress happens in these quiet spaces.

What to Talk About When Things Are Going Well

You don’t have to focus only on problems. Discussing successes—no matter how small—can reinforce positive changes and boost confidence. Talking about what’s working is an essential part of what to talk about in therapy for anxiety, as it helps identify effective strategies and celebrate growth.

Setting Boundaries and Expectations

Therapy is most effective when you feel safe and respected. If certain topics are off-limits or you have preferences about the pace or style of sessions, let your therapist know. Setting boundaries helps create a supportive environment that works for you.

Keeping a Journal or Notes for Sessions

Many people find it helpful to keep a journal or jot down notes between sessions. Use this space to record thoughts, feelings, questions, or situations that arise. Reviewing these notes can make it easier to remember what you want to discuss and track your progress over time.

Choose Nave Wellness Center for Your Individual Therapy

At Nave Wellness Center, our dedicated team of experienced therapists specializes in helping patients navigate anxiety. Each therapist offers a compassionate, personalized approach, ensuring you feel heard, respected, and empowered. Whether you’re seeking individual therapy, group sessions, or mindfulness-based strategies, you’ll find support tailored to your needs. Our practice welcomes adults, adolescents, and those facing unique life transitions, guiding you every step of the way.

Conclusion

Knowing what to talk about in therapy for anxiety can empower you to take an active role in your healing journey. Open communication, honest reflection, and a willingness to explore both challenges and strengths are key to making the most of therapy. With the support of skilled providers at Nave Wellness Center, you can build lasting skills, resilience, and peace of mind.