Attending sessions regularly is extremely important if you are going to make and sustain changes in your life. The research evidence shows that completing 12 weekly consistent sessions leads to more significant changes than 12 monthly sessions. Being open to and having a willingness to talk about difficult things with emotional vulnerability is important in helping you achieve your goals of therapy. Also, practising/working on new skills during and between sessions is necessary to better manage your issues and perceived problems. Further, a willingness to try new things and try out new ways of doing things and exposing yourself to difficult things where uncomfortable thoughts and feelings may arise is also an important aspect to making changes. Using a notepad and folder to record, collect and keep all information and handouts from therapy will help you to remember what you are working on, why and how. Often we’ll ask you to take notes and write down the commitments you make in session, to actions you’ll take each week between sessions. We often also ask you to take photos of these handouts or notes or things you’ve written down onto your mobile phone where you can easily access them and refer to them