When I first started going I said "I don't know" a lot and my T was quick to point it out. For me, it was kind of a reaction when I was uncomfortable with something she was asking so I had to try and slow down before I responded. When she brought it up, it helped me become more aware of how often I said it and when I said it.

My T then started asking me "what don't you know?" if I ever said it and that kind of gave me a second chance to answer and think about it. Thinking about it now, it's sort of a strange question to follow up with, but it definitely worked for me.

After a year and half, I've learned to pause if I feel the urge to respond with "i don't know" and calm myself down for a moment so I can give a hon.est answer and open up to her.

It's hard to open up sometimes but it does get a little easier over time and it helps to say things, even if it is difficult.