I recognize the courage it took you to make the first appointment. To make the most out of your time with us, here are a few tips and suggestions.

· Start journaling your journey.  Buy a fancy leather-bound journal or just use a legal pad or type into your computer if you like.  It will be helpful to see where were when you started and markers along the way.

· After your counseling visit, jot down (in your journal) some of the significant insights or things you remember.  It is good to do this before you go to bed because you are likely to forget after you sleep.

· Consider ways to enhance your therapy.  Ask your therapist about reading, podcasts, videos, etc... that may expose you to more information but also lead to more conscious investment in the change process.

· Before your next visit, write in your journal some things you anticipate or hope to cover and let your therapist know.  The session may go in a different direction at times, but it really helps YOU and your therapist to give thought to and share what your goals are.

· Take extra steps to keep your body healthy.  Eat well, sleep, breathe (exercise), connect with people.  These are survival skills that get everything moving in a direction of health and healing.  

· Be patient with yourself and the process.  Therapy is the hard work of change.  Things are not likely to suddenly snap together in place for you and have a flight to health. There are layers and steps and sometimes setbacks.