I see my T twice a week, but that just started recently. I like it - I think I'm making more progress and I stew about things a little less in between sessions. I started because T thought (rightly so) that I needed the extra support.

I journal my sessions. I write down what we talked about and especially things that my T says. It helps me process it and let it go a little more than if I had to just rely on my memory. I also keep a list of things I want to talk about, but for me, the important thing is to record what happened during my session.