Small chit chat helps me talk in therapy. My first therapist I ever had, I was 18. We would sit and stare at each other and she would always say "what do you want to talk about today?" I didn't know. I felt like I had nothing. I was there for something specific PTSD related and I felt like she would only check in on it and never pushed it. Therefore, I didn't make progress.

Fast forward 10yrs later and this T senses my anxiety and understands that some sessions I just need small talk. Nothing specific, doesn't need to go anywhere, except that it usually helps her connect the dots to previous sessions. It helps my anxiety tremendously and each time I gain more trust in her and feel more connected.

You're making great progress. Even if you think it's nothing or you're talking too much. I try to read all your posts and can see the progress you're making. I'm proud of you.