Therapy works best when you arrive with honesty, not rehearsed answers. Therapists are not there to judge — they are trained to sit with discomfort alongside you. It is okay to not know what to say; silence is useful too. Progress is rarely linear, and a 'bad' session often precedes a breakthrough. Share feedback about what helps and what does not — your therapist wants to adjust. Between sessions, small experiments matter more than big revelations. And remember: seeking help is not a sign of weakness, it is an investment in the quality of your entire life.
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