I believe preparation is very important. Write a list of goals for yourself, behavioral, emotional, practical. Work toward them by talking them through in therapy along with talking about day-to-day stuff you need help coping with, and developing better coping skills.

In between sessions, practice taking good care of yourself, using tools... workbooks, visualizations, exercise, music, etc. whatever works to balance out your areas for improvement.

Prior to sessions, write out how you're feeling, what's been on your mind, things of significance going on, etc. so you have some insights to add to the conversation.

You might try some creative writing too, especially if you're trying to get in touch with your history, doing poetry or stories, also artwork, music, etc. can facilitate that connection.

Hope it helps!