Tips for Finding the Right Words in Therapy
Ken Rabac
is a space where individuals explore their thoughts, ons, and behaviors, often g to healing and growth.
r, finding the right words to ss what you’re feeling can es be challenging. Whether ust starting therapy or are the process, here are some elp you find the words that rately reflect your inner experiences:
1. Start With the Basics
When you’re unsure how to describe what you’re feeling, start with simple emotions. Are you feeling sad, angry, or anxious? These basic labels can act as a stepping stone to deeper emotions. If you’re struggling to identify even basic emotions, don’t hesitate to say that aloud "I’m not sure what I’m feeling" can be a powerful starting point in therapy.
2. Use Metaphors and Analogies
Sometimes, straightforward words aren’t enough to capture how you’re feeling. In these cases, metaphors can help. For example, you might describe your anxiety as "a heavy weight on my chest" or your sadness as "a cloud that follows me." Metaphors allow you to express complex emotions in a way that feels more accessible.
3. Journal Between Sessions
If you find it difficult to articulate your thoughts during therapy, try journaling outside of sessions. Writing down your emotions as they come to you— without the pressure of speaking—can help you organize your thoughts and make it easier to share with your therapist later. Over time, journaling may also help you notice patterns or triggers in your emotional responses.
4. Ask for Help Naming Emotions
Your therapist is there to help guide you, and that includes helping you label difficult-to-understand emotions. If you feel overwhelmed or confused, it’s okay to ask for help. For example, you could say, “I’m feeling a lot right now, but I’m not sure what it is,” and work together to clarify your feelings.
5. Focus on Physical Sensations
Sometimes, emotions show up in our bodies before we fully understand them. Pay attention to physical sensations like a tight chest, a lump in your throat, or clenched fists. Describing these sensations to your therapist can be a great way to start uncovering the emotions behind them.
6. Be Patient With Yourself
It’s okay if you don’t find the right words right away. Therapy is a process, and it can take time to learn how to express your inner world. Give yourself grace, and don’t feel pressured to have everything figured out immediately. Your therapist is there to support you, and the right words will come in time.
7. Revisit Previous Sessions
If there are things you couldn’t say in a previous session, that’s completely normal. It might take time for certain feelings to surface. Don’t hesitate to revisit topics from earlier sessions if they’re still weighing on your mind. Reflecting on past conversations can also give you insight into your emotional growth.
8. Use Visual Aids or Art
If speaking is difficult, consider using other forms of expression, such as drawing, creating a mind map, or even bringing in photos that resonate with how you feel. Sometimes non-verbal methods can help unlock emotions that are hard to put into words.
9. Practice Self-Compassion
Therapy is a vulnerable space, and finding the right words can feel frustrating when you're struggling. Remind yourself that it's okay to feel stuck. Showing yourself kindness and compassion for where you are in the process can reduce the pressure and make it easier to express yourself.
10. Trust the Process
Remember, therapy is a journey. Over time, as you build trust with your therapist and practice communicating your feelings, finding the right words will become easier. The therapeutic relationship itself is a key factor in this process, so be patient and open to the evolving conversation.
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