Starting therapy can feel awkward, especially if you’re a teen who isn’t sure what to talk about. “What do I even say?” is a totally normal question. The truth is, there’s no wrong thing to say in therapy – this is your time to talk about whatever’s on your mind. But if you’re feeling tongue‑tied or nervous, having a few conversation starters up your sleeve can help break the ice. Remember, your therapist is there to listen and support you, not judge you.
Before we dive in, a quick note: It’s perfectly fine to start by admitting you don’t know what to say. Many teens begin with: “I don’t really know what to talk about today,” and that itself can spark a great discussion. The key is simply to start talking.
25 Conversation Starters for Teens:
1. “I don’t know where to start.”
2. “Lately, I’ve been feeling really ____ and I’m not sure why.”
3. “Something happened at school this week, and I can’t stop thinking about it.”
4. “Can we talk about my friend/parent/relationship? I have some issues with them.”
5. “I’ve noticed I always feel nervous in certain situations (like ____). Why is that?”
6. “Is it okay if we talk about social media? Sometimes it really affects my mood.”
7. “I keep having this thought that I can’t get out of my head…”
8. “I want to feel happier, but I don’t know how.”
9. “I’ve been arguing with my parents a lot, and it’s bothering me.”
10. “I’m doing fine on the outside, but honestly, I feel pretty overwhelmed inside.”
11. “Can I tell you about a good thing that happened? I had a big win and want to share it.”
12. “I feel like I’m different from everyone else, and I wonder if that’s normal.”
13. “Sometimes I overthink everything. Can we talk about how to deal with that?”
14. “I have a question about something personal… I’m a bit embarrassed to bring it up.”
15. “I’ve been losing interest in the things I usually enjoy, and I don’t know why.”
16. “Can we do an activity instead of talking the whole time? I express myself better that way.”
17. “I’ve been having trouble sleeping lately, and it’s really affecting me.”
18. “There’s something I haven’t told anyone, but I think I want to tell you.”
19. “I keep remembering something from my past that bothers me.”
20. “I’m worried about the future – like college or jobs – and it’s stressing me out.”
21. “Sometimes I feel really anxious for no obvious reason. Can we talk about that?”
22. “I want to understand myself better. Why do I do certain things?”
23. “I had a conflict with someone, and I’m not sure if I handled it right.”
24. “Can we create a goal for me? I want to work on ____ (like managing anger or building confidence).”
25. “I saw something online that really upset me – I’d like to discuss it.”
These prompts are just ideas. You don’t have to follow a script— therapy is your space to laugh, cry, vent, sit in silence, or say “I don’t know.” The most important step is that you showed up and you’re willing to try. Over time, you’ll find it easier to share, and your therapist will be there to support you every step of the way.
