Thinking of starting to see a T/Psychologist again.

But the thing I'm worried about is that I won't remember what they teach me.

It's happened numerous times over the years. So it has happened before.

If I do bring a notebook. How will I know what to write? How will I know what to write that they taught me?

I literally need the therapist/psychologist to tell me what to write. Or I won't know. But I feel embarrassed having to ask.

Since it seems like most people can just remember what the therapist/psychologist taught them without writing it down.

I don't want to frustrate the therapist/psychologist.

I have a horrible memory. So I tend to forget things right away.

Any advice?

Thanks in advance.

Maybe go to a CBT therapist. They are bossy.

How would it help if they're bossy? Just curious?

To be honest I feel like that would make me more anxious.

What kind of therapy are you looking into? A lot of CBT and DBT therapists use workbooks or worksheets that might help.

I am looking into DBT and ACT. Also would be helpful if the therapist/psychologist could help with trauma as well.

I don’t know much about ACT but I think DBT would work well with taking notes or asking to use worksheets. I did CBT for about a year for trauma and found it helpful. That T would have loved it if I had asked to take notes or use worksheets. Current T is more psychodynamic with me. If I needed to take notes he would not have a problem with it other than concern it might distract me from the experience. With him I think I would be more likely to have a notebook in my car and sit in my car after session and take notes.
My long term memory is good but my working memory is aweful so T and I have had to make some adjustments for that.