How to Talk to Your Therapist About Anxiety Symptoms Honestly

Feeling anxious is hard enough—talking about it can feel even harder. Many people struggle to open up about their anxiety, even in therapy. You might worry about being judged, sounding “dramatic,” or not having the right words to explain what’s happening inside you. The truth is, your therapist’s goal is to help you understand your experience and find ways to feel better—and that starts with honesty.

At Lotus Integrative Mental Health Counseling, we know that sharing your anxiety symptoms takes courage. Here’s how to make that conversation a little easier and more productive.

1. Remember That Therapy Is a Judgment-Free Zone

Your therapist’s role is to support you, not to criticize or label you. They’ve heard a wide range of experiences—panic attacks, intrusive thoughts, restlessness, trouble sleeping, and everything in between. It’s okay if your anxiety doesn’t “fit the textbook.” Being open about what you’re actually feeling helps your therapist tailor treatment to your unique needs.

2. Describe What Anxiety Feels Like for You

Anxiety looks different for everyone. You might notice physical sensations (like a racing heart, stomach pain, or tension), mental symptoms (constant worrying or overthinking), or emotional ones (irritability, fear, or dread).
Try using descriptive language such as:

• “It feels like my chest is tightening.”

• “My mind won’t stop racing at night.”

• “I get nervous before social events even when I want to go.”

You don’t need perfect words—start with what you notice.

3. Be Honest About Your Coping Strategies

If you’ve been avoiding situations, relying on alcohol or food for comfort, or scrolling endlessly to distract yourself—say so. Your therapist isn’t there to shame you. These habits can give them important clues about what’s triggering your anxiety and where to begin with healthier coping strategies.

4. Share What You’re Afraid to Say

Many clients hold back the scariest thoughts, like “What if something’s wrong with me?” or “What if my anxiety never goes away?” Saying those things out loud can actually relieve pressure and open the door to real healing. Therapists are trained to handle tough emotions safely and compassionately.

5. Ask Questions About Your Treatment

Therapy works best when you’re involved in the process. If you’re unsure about your diagnosis, therapy goals, or techniques being used (like CBT or mindfulness), ask. Understanding why you’re doing certain exercises helps you feel more in control and engaged in your healing.

6. Keep Talking, Even When It’s Uncomfortable

Progress often comes after the hardest conversations. If you leave a session feeling raw or unsure, mention it next time. Your therapist can help you unpack what came up. Remember—therapy is a partnership, and honest communication is the foundation.

7. Celebrate Your Courage

Talking openly about anxiety isn’t easy. Every time you share something real, you’re taking a step toward greater self-awareness and relief. Therapy is about learning to trust yourself and your therapist enough to tell the truth—even when it’s messy.

Final Thoughts

If anxiety has been taking up too much space in your life, know that you don’t have to face it alone. At Lotus Integrative Mental Health Counseling, our therapists help clients across the Capital Region, NY, learn to manage anxiety, build coping skills, and find calm again.

Ready to take the next step?
Reach out today to schedule a consultation. Sometimes the hardest part is starting the conversation—and that’s exactly where healing begins.