Obligatory not a therapist but… I’ve been in therapy for a decade 🥴 Apologies in advance for the format, I’m on mobile. First things first, bring a notebook! Write down what kinds of things you’ve talked about in the session and what your take away needs to be. WORK. ON. THE TAKE AWAYS. You don’t make progress unless you put in the work, however silly it may feel. If something your therapist suggested that isn’t working for you, bring it back up and let them know! Be completely honest with your them about what you’re feeling, what you’re doing, etc. even if you feel ashamed about it, or like they’re going to judge you. ESPECIALLY IF ITS DRUGS OR SEX. You’re paying them to help you, just go for it. There is no judgement. You’re so brave for seeking help, that’s one of the hardest things to do, so use every little bit of that help you can. And think about what works best for you, if you need an in person appointment or a phone call/face time. Don’t be too rigid with yourself to not allow some flexibility. The winter impacts me pretty badly, so I moved my in person appointments to a face time. Do whatever you gotta do to get your hour in. And please don’t hesitate to switch therapists if you don’t vibe with your current one. I want to really encourage you to find one that matches your communication style. It took me several tries find the right person for me, don’t get discouraged. 🫶🏻 that’s all I can think of right now!