Things I Say a Lot as a Therapist — and What I Hope You Take From It

Things I Say a Lot as a Therapist — and What I Hope You Take From It

In therapy, there are certain phrases that come up again and again. Not because they’re clichés, but because they hold real, lasting truth.

Whether you're brand new to therapy or deep in your healing journey, these are some of the reflections I offer to clients — and maybe they’re exactly what you need to hear today too.

1. Things I Say: “You’re allowed to feel what you feel.”

One of the biggest blocks to emotional healing is feeling like we need permission to feel… anything. Whether it’s sadness, anger, fear, or even relief — your emotions are valid, just as they are.

✨ Takeaway: You don’t need to justify your feelings. They’re real, and they matter.

2. Things I Say: “What would happen if you let yourself just… be?”

We live in a culture of doing — fixing, hustling, improving. But healing isn’t a productivity project. Sometimes the most powerful thing you can do is sit with yourself in stillness.

✨ Takeaway: Growth begins when you allow yourself to simply exist, without judgment.

3. Things I Say: “It’s okay to set boundaries.”

Boundaries aren’t walls — they’re the doors that let in what nourishes you and keep out what drains you. Setting limits is not selfish; it’s a necessary act of self-respect.

✨ Takeaway: Protecting your peace is part of the process.

4. Things I Say: “You don’t have to have it all figured out.”

The pressure to know your path, have the perfect plan, or always be “doing the work” can be crushing. Life doesn’t follow a straight line — and neither does healing.

✨ Takeaway: It's okay to be in the unknown. Uncertainty doesn’t mean you’re lost.

5. Things I Say: “Therapy helps you move the needle.”

Change often happens in tiny, almost imperceptible shifts. In therapy, we celebrate those moments — because they add up. One honest conversation, one reframe, one new boundary… it all moves the needle.

✨ Takeaway: Small steps forward are progress. Keep going.

6. Things I Say: “How you talk to yourself matters.”

The voice in your head? That’s the one you hear more than any other. If that voice is harsh, dismissive, or critical, it takes a toll. Shifting your inner dialogue can be one of the most healing parts of therapy.

✨ Takeaway: Be gentle with yourself. You’re listening, always.

Let’s Normalize the Messy Middle

Therapy isn’t about “fixing” you — it’s about understanding yourself more deeply, untangling patterns, and creating space for healing. You’re not behind. You’re not broken. You’re doing the work, even when it’s hard to see.

And if you’re ready to move the needle in your own life, we’re here to help.