Many of us find themselves sitting in a therapy session, minds buzzing with thoughts and feelings, yet struggling to voice them aloud. It's a common experience - that invisible wall between what's swirling inside and what actually makes it into the conversation. But speaking your mind in therapy isn't about eloquence or having everything figured out. It's about showing up authentically, messy thoughts and all.

Start small

Starting small can make a big difference. Beginning with something like, "I'm not sure how to say this, but..." takes the pressure off getting it perfect right away. Therapists aren't there to judge words; they're there to help unpack them.

For topics that feel too big or scary, try the "side door approach." Instead of tackling it head-on, one might say, "There's something I want to talk about, but I'm nervous. Can we start by discussing why it's hard for me to bring it up?" This often opens up a gentler path to the heart of the matter.

Pause if needed

Silence in therapy can be powerful, though it might feel uncomfortable at first. These pauses give space to connect with deeper feelings. Therapists understand the value of these quiet moments and won't see them as wasted time.

Get creative and non verbal

When words fail completely, creativity can bridge the gap. A simple gesture or metaphor can sometimes express more than a dozen sentences. For instance, holding up hands as if juggling too many balls could spark a meaningful conversation about feeling overwhelmed.

It's important to remember that therapy is a journey. Some days, sharing openly might come as a surprise. Other days, it might feel like an uphill battle. Both are normal and okay. What matters is continuing to show up and trying to give voice to that inner world.

Your story, feelings, and experiences deserve to be heard. Session by session, that voice grows stronger. The person who walked into that first session might be amazed at how far they've come. Trust in the process and in the strength that's already within.