That One Time in Therapy I Said Too Much... and It Helped

Sometimes, therapy takes you to places you weren’t expecting.

I’ve had plenty of sessions where I’ve left feeling exhausted, but accomplished. But then there are those moments—the ones where you’re not sure you should’ve said anything at all, but somehow… it helps.

I’ll never forget the time I accidentally said way too much in therapy.

It wasn’t part of the plan. It wasn’t something I set out to do. One minute I’m talking about the weather, the next minute I’m deep in a story about my childhood that I didn’t even realize was bothering me. The words just spilled out of me like a dam breaking. And as I said them, I could feel the heat of shame rush over me, the kind of feeling that makes you wish you could just shrink into the couch and disappear.

But my therapist? She just sat there, quiet, listening. She didn’t interrupt, didn’t try to fix it. She just gave me space to say all the things I’d kept hidden for so long.

And that’s when something clicked: Saying too much wasn’t a mistake. It wasn’t a sign of weakness. It was vulnerability.

And in that moment, I learned something that still sticks with me today: It’s okay to say the things you’re not sure you want to say. It’s okay to let it all out.

That therapy session didn’t “fix” anything. But it shifted my perspective. It showed me that sometimes, saying the things that feel too heavy to carry is the first step to finding relief.

We all have these walls we build around ourselves.

Sometimes, they’re built with shame.

Sometimes, they’re built with fear.

But the more I’ve learned to speak up—whether in therapy or in my daily life—the more I realize that those walls were never meant to keep me safe. They were just keeping me from feeling.

And as much as we might hate to admit it, there’s power in saying too much.

It’s messy, it’s uncomfortable, and yes—it can be terrifying. But that’s where the healing happens.

So, if you ever find yourself in a session where the words just keep spilling out, remember this: You’re not too much. You’re human. And it’s okay to let it all out.