Therapy advice

Hey everyone, I have a one-time free therapy session tomorrow and I really want to make the most of it. I’m trying to figure out what to talk about and what to ask for so it actually helps me, even though I won’t see this therapist again.

Here’s my situation:

I have ADHD and trauma history (CPTSD).

I struggle with emotional overwhelm, digital dependency, and stress from school and life.

I’m also dealing with relationship anxiety — panic, overthinking, overexplaining, and sometimes people-pleasing.

I want practical strategies, not fluff, and help understanding my patterns so I can start handling things better.

I’ve been thinking about saying things like:

“I want help understanding how my ADHD and trauma affect my emotions and my relationships.”

“I want strategies I can actually use day-to-day.”

“I want clarity on my relationship fears and what’s real vs. fear.”

“I want help managing overwhelm and building realistic habits.”

I also want to ask questions like:

“What patterns do you see?”

“What’s in my control?”

“What should I focus on first?”

Basically, I just want to make the session count and leave with something I can actually use.

Has anyone done a one-time therapy session like this? How did you structure it? What worked best?

Thanks in advance for any advice ☺️