First, let’s explain what therapy is, its importance, and its benefits. Therapy is a form of treatment that can be highly beneficial for individuals experiencing mental health issues or emotional distress. Seeking therapy is an essential step toward improving one’s mental and emotional well-being.

Why is it important? The importance of therapy cannot be overstated. It provides individuals with a safe and supportive environment to address their concerns and work towards achieving their goals. Therapy can help individuals develop coping skills, improve communication, and enhance their problem-solving abilities. It can also help individuals gain a better understanding of themselves, their thoughts, and their behaviors. Therapy can be an important step for anyone looking to make a positive change.

What are the benefits? The benefits of therapy are numerous. It can help individuals reduce symptoms of anxiety and depression, improve relationships, and increase self-esteem. It can also help individuals manage stress, cope with trauma, and overcome addiction. Therapy provides individuals with a non-judgmental space to talk about their feelings and emotions, and work through any mental health challenges they may be facing. Overall, therapy can greatly improve an individual’s quality of life and well-being.

So, now, how do you know what to talk about?

Topics of discussion depend on the presenting concerns brought in by clients and their therapeutic goals. The therapist’s approach to treatment may also promote some topics over others to be explored in a session. Discussing your personal history is a common topic for discussion in therapy, specifically childhood experiences, family dynamics, and traumatic or significant events. Other topics usually explored are current issues such as romantic relationships, work stress, and mental health concerns. Therapeutic goals, communication skills, and topics related to self-reflection such as self-care, self-awareness, and mindfulness, are also commonly discussed.

To better illustrate how these topics may show up in therapy, the next section outlines some examples.

Personal History


This might be shared in therapy to help provide a clearer picture for the therapist about the client. Sharing this information can help therapists pick appropriate treatment models, interventions, tools, etc., and tailor their approach to the client’s needs.

Childhood experiences: “My childhood experiences were a mix of both positive and negative. I had a great group of friends and was involved in various extracurricular activities such as sports teams and school clubs. However, I also struggled with anxiety and had difficulty fitting in at times. I often felt like I didn’t quite belong and found it challenging to express my true feelings to others.”

Family dynamics: “Growing up, my family dynamics were complex. My parents had a tumultuous relationship, and as a child, I often witnessed arguments and disagreements. This created a sense of instability in my life, and I struggled to find a sense of security and stability. Despite this, I had a close relationship with my siblings and found comfort in their support and love.”

Traumatic/Significant events: “There have been a few experiences in my life that I would characterize as traumatic or significant in affecting my development or sense of self, including the death of a close family member and a physical health scare. These events have impacted me deeply and have made me more aware of the fragility of life. I have had to work through feelings of grief and loss, and it has been a challenging journey. However, these experiences have also made me stronger and more resilient, and I am grateful for the lessons they have taught me.”

Current Issues


Relationships: One of the most significant current issues that people are facing is relationship problems. The pandemic has forced people to spend more time at home with their partners, and this has put a strain on many relationships. With many couples working from home, there is little time spent individually, and this can lead to tension and arguments. Additionally, social distancing measures have made it difficult for people to maintain social connections, leading to feelings of loneliness and isolation.

“My partner and I have been arguing more lately and I am struggling to understand why I am so quick to react sometimes. We haven’t spent much time apart since COVID and I’m noticing I might need some time alone.”

Phone Therapy

Work-related stress: Another current issue that people are facing is work-related stress. The pandemic has led to job losses and financial insecurity for many people, and those who are still employed are often working longer hours and facing increased pressure to perform. Many people are struggling to balance work and home life, which can lead to burnout and mental health issues.

“After working from home for almost a year, I’ve recently been mandated to work in the office again. This transition has caused me a lot of stress and is leading me to question my level of contentment at work.”

Mental health concerns: Finally, mental health concerns are a significant current issue. The pandemic has had a significant impact on mental health, with many people experiencing anxiety, depression, and other mental health conditions. Social isolation, financial stress, and uncertainty about the future have all contributed to these issues. Additionally, access to mental health services has been limited due to social distancing measures, making it difficult for people to get the help they need.

“I am experiencing anxious thoughts and behaviours which are beginning to impact my social skills and friendships. I’d like to better understand my anxiety and how to manage it in social settings.”



Short-term goals: Short-term goals are objectives that can be accomplished in a relatively short period of time, typically within a year or less. These goals are usually stepping stones toward achieving a larger, long-term goal. Examples of short-term goals include learning a new skill, completing a project, or saving for a specific purchase.

Long-term goals: Long-term goals are objectives that require a significant amount of time and effort to achieve, typically several years or more. These goals are often more complex and require careful planning to achieve. Examples of long-term goals include buying a house, starting a business, or pursuing a degree.

Achievable goals: Achievable goals are objectives that are realistic and attainable. These goals should be challenging, but not so difficult that they are impossible to achieve. Setting achievable goals is important because it helps to build confidence and momentum toward achieving larger goals. To ensure that goals are achievable, it is important to consider factors such as time, resources, and skills. By setting achievable goals, individuals can enjoy a sense of accomplishment and motivation to continue working towards their larger objectives. Tip/Example – Set SMART goals. Goals that are specific, measurable, achievable, relevant, and time-bound.


Communication Skills


Effective communication, active listening, and conflict resolution are essential communication skills that are required in all aspects of life. Communication skills are essential for success in all areas of life. Effective communication, active listening, and conflict resolution skills are important components of strong communication skills. By improving communication skills, individuals can establish positive relationships, prevent misunderstandings, and resolve conflicts.

Effective Communication: This is key to success in both personal and professional relationships. This skill involves being clear, concise, and choosing the right words to convey your message. It also entails being able to read body language and nonverbal cues to ensure that the message is being received accurately. Effective communication is essential in building strong relationships, preventing misunderstandings, and resolving conflicts.

“I often say the wrong thing or speak from a place of emotion when I feel uncomfortable. I would like to learn how to communicate in a non-aggressive or pleasing manner.”

Active Listening: Active listening is a critical communication skill that involves giving your full attention to the person speaking. It involves not only hearing but also understanding and empathizing with the speaker. Active listening requires one to be present at the moment, avoid distractions, and refrain from interrupting the speaker. This skill is necessary for building trust, creating a positive environment, and establishing rapport with others.

“I notice that I tend to think while others are speaking to me, which often leads me to miss their point or make them feel unheard. I’d like to learn how I can provide others with my full attention and still feel prepared to respond appropriately.”

Conflict Resolution: Conflict resolution is the ability to handle disagreements and conflicts in a constructive and positive way. It involves understanding the perspectives of all parties involved, identifying the root cause of the conflict, and finding a mutually beneficial solution. Conflict resolution skills are crucial in both personal and professional settings, as they prevent negative consequences such as lost productivity, damaged relationships, and poor morale. Effective conflict resolution skills can lead to improved communication, better teamwork, and a more positive work environment.

“I tend to avoid conflict in my relationships due to not knowing how to handle it in a healthy way. I tend to react quickly and then often say things I do not mean. Sometimes I walk away to avoid a situation escalating, however, we never return to the topic which makes me feel that it is unresolved.”



Self-reflection is the act of taking the time to reflect on one’s thoughts, feelings, and actions. It is a critical process in developing self-awareness, self-care, and mindfulness practices.

Self-Awareness: This is an essential aspect of self-reflection. It involves being honest with oneself about one’s strengths, weaknesses, values, and beliefs. It is the ability to recognize one’s emotions, thoughts, and behaviours and understand how they impact others. By developing self-awareness, individuals can gain a better understanding of themselves and their relationships with others.

Self-Care: Self-care is the practice of taking care of oneself physically, emotionally, and mentally. It involves setting boundaries, prioritizing self-care activities, and taking time for oneself. By practicing self-care, individuals can reduce stress, improve their overall well-being, and enhance their ability to cope with life’s challenges.

You might notice that you do not care for yourself as much as you do for others. Therapy can provide you with psychoeducation about self-care and provide you with a place to explore what self-care activities serve you the best.

Mindfulness Practices: Mindfulness practices are techniques that can help individuals become more present and aware of their thoughts and feelings. These practices include meditation, deep breathing, body scanning, and more. By practicing mindfulness, individuals can reduce stress, increase focus, and improve their overall well-being. Mindfulness practices can also help individuals become more self-aware, which is an essential aspect of self-reflection.

Like the other listed self-reflection practices, therapy can provide a tailored experience to help clients find the mindfulness practices that work best for them.

To conclude, there are many different topics to discuss in therapy, these are just a few examples. Remember to disclose personal information at your own pace and comfort level. It is also helpful to provide your therapist with feedback about the direction of therapy as well as anything that is not working for you.

If you or someone you know is looking to begin online therapy and you reside in Ontario, Canada, please do not hesitate to contact us at We offer a team of psychotherapists who treat a variety of mental health concerns with individuals, couples, and families. Visit our website for more information.