Why you should keep your therapy session even when you don’t have anything to talk about

Most weeks when I meet with my therapist, she triages some aspect of my life that is actively bursting at the seams — my inability to rationally talk about politics, for example, or the state of my personal finances. But, every so often, life feels uneventful, and I head into sessions with nothing to talk about. On a number of occasions, I’ve considered cancelling these appointments. Why waste 45 minutes of my time and spend $30 on a copay when I feel fine and have nothing to say?  

But according to the two therapists I spoke with for this story, these seemingly boring sessions can be incredibly insightful and impactful. In fact, shooting the shit with your therapist can strengthen your bond, help them see how you function during periods of calm, and uncover unaddressed problems. As Claudia Giolitti-Wright, the founder and clinical director of Psychotherapy for Young Women in New York City, tells Vox, “Sessions where a client says, ‘I have nothing to talk about’ — they’re rarely empty. They often reveal something.” So much, in fact, that I left these two interviews convinced that the easy breezy appointments are just as important as the turbulent ones. Here’s why.

Therapists see this all the time — and they know how to deal

If you, like me, often start your sessions by apologizing for “have nothing going on,” consider this permission not to worry or feel awkward. Matt Sosnowsky, a psychotherapist and the founder of Philadelphia Talk Therapy, says he hears this from patients all the time, and it’s no big deal. Therapists are specifically trained to deal with this kind of lull. 

“Oftentimes, I’ll just prompt them for an update on what’s been going on,” he says. With clients who are there to work on a specific issue, he’ll follow up on the topics they’ve been working through. With other patients, he’ll keep things more open-ended, asking about work, their overall mood, or their relationships to get the conversation flowing. This is to say: Don’t sweat it if you aren’t prepared. You don’t need to show up ready to perform or impress, says Giolitti-Wright. Your therapist knows what to do and say.

Appointments where you have “nothing to talk about” create space for overlooked issues to surface

Even if you consider yourself highly self-aware and feel clear on the reasons you’re in therapy, there are almost always deeper, buried issues that you’ve overlooked, downplayed, or completely avoided. As you start talking, even if it feels like you’re saying nothing of value, these underlying issues often rise to the surface. Sometimes these issues naturally bubble up — as Giolitti-Wright says, people will start rambling about, say, how they bought a Christmas tree but then “end up talking about the deepest shit.”

Even when that doesn’t happen, your therapist is trained to pick up on subtle cues — such as shifts in body language, tone, and attitude — that signal you’re struggling with something. Sosnowsky calls these cues “ports of entry.” “Those are often inroads to learn about what you’re carrying that you may not even notice,” he says, and your therapist will likely use that to dig deeper.

For example, if you let out a big exhale while talking about work, Sosnowsky might say, “I noticed that deep sigh, what’s that about?” or ask more targeted questions about your job. Then, you’re off to the races. This creates an opportunity for you to examine something you may not have fully considered yet or have been avoiding altogether, says Sosnowsky. 

After all, these simmering problems tend to influence your mood and choices on a regular basis more so than the obvious catastrophes, adds Giolitti-Wright. Tending to them early and proactively can help you and your therapist identify solutions for long-term relief and prevent them from snowballing into larger, more difficult issues.

It’s good for your therapist to get a glimpse of your full personality 

Many people, myself included, tend to see therapy as a thing to do when you’re dealing with something specific or when there’s an emergency. But that’s a huge misconception, according to Giolitti-Wright. The purpose of therapy is to enhance your daily functioning, improve your quality of life, and ease symptoms like irritability or hopelessness. To do this effectively, your therapist needs to see how you function as a whole person. As Giolitti-Wright puts it, “How you are when nothing is wrong or in crisis is as important as how you are in crisis.” 

If your therapist only ever sees you during moments of extreme stress, it can actually be harder for them to provide guidance that effectively addresses and resolves your problems long-term, she adds. By learning about how you move through your day when things are good — and getting a sense of your strengths, your sense of humor, etc. — your therapist can provide personalized advice and spot patterns that may be contributing to recurring challenges. 

Recognizing these patterns can reveal deeper, more systemic issues affecting your life, says Sosnowsky. What initially appears to be minor frustration with your new boss, for example, may actually stem from a more general resistance to change. These revelations “often come just from getting to know what somebody’s life is when they’re not completely zeroed in on explaining to you their interpretation of a specific issue,” Sosnowsky says. 

Your therapist can often see a rough patch coming before you do 

One additional benefit of “talking about nothing” is that it may help your therapist pick up on early signs of mental health conditions like major depressive disorder or generalized anxiety disorder. Even if you’ve been doing well overall or your symptoms have been in remission, mounting stressors can gradually shift that balance, says Sosnowsky. Many people don’t recognize when they’re slipping into a depressive state, especially folks whose conditions typically ebb and flow, he says.

Regular appointments, including ones that seem unproductive, allow therapists to track subtle changes over time — like a shift from feeling stressed to hopeless — and notice when someone may be entering a more difficult period. That might lead your therapist to ask about your everyday habits — Are you exercising? Sleeping well? Eating enough? Doing things for pleasure? — and discuss ways to prevent your symptoms from escalating, says Sosnowsky. As he puts it, these check-ins help you “get ahead of the depression because it’s much harder to treat when you’re in the throes of a full-blown depressive episode.” They may also prompt your therapist to conduct an assessment to determine if you may have a mental health disorder that hasn’t been diagnosed.

You’ll strengthen your relationship with your therapist — which is important long-term

At the very least, your “nothing to talk about” sessions will strengthen the bond you have with your therapist. While that may not seem all that important, having a strong relationship is absolutely critical. Research suggests this relationship, dubbed the “therapeutic alliance,” is the most powerful determinant of how effective therapy will be for you. “You could argue this is the single most important aspect of therapy, and not only in terms of the quality of the experience, but the actual efficacy of outcomes,” Sosnowsky says. The closer you feel to your therapist, the more trust, empathy, and collaboration there will be, which will ultimately help you open up more and experience personal growth. 

One final thing to keep in mind: You don’t want every single appointment to be aimless. If you perpetually feel like you’re spinning your wheels or that your mental health is stagnant, it may be time to look for a new therapist, says Sosnowsky. But, if, every now and then, you feel like you spent $30 to kick back and gossip about your coworkers with your therapist, rest assured that you’re still making good use of your time. Heavy lifting doesn’t always need to feel so heavy.