This was a question that a person on Quora asked and this is how I answered it:
Sessions go by very quickly when you have an agenda that you want to get through. They go very slowly if you have no idea what you want to talk about. So, do yourself and your therapist a favor and write down a list of things that you would like to cover during your session. Things such as concerns you have at work, problems that you are encountering with the people in your life, thoughts and/or behaviors that you are not able to control and that you want addressed. These are just a few examples.
After the session, you could write in a journal what you learned from the session and different perspectives that you could give to the issues or new behaviors that you could put into effect based on what your therapist suggested.
Too often patients are too fearful to speak about the things that need to be spoken about. From the questions I received and the answers that I read, too many patients are concerned about how their therapist will judge them should they open up about what is going on with them.
Look, if you are unable to trust your therapist to listen to what you are saying with compassion then you need to change therapists.
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