The most important part of therapy is writing things down. When you only talk about them, you sometimes forget the causes and solutions the following day. This leads you to repeat the same mistakes. But when you write them down, you can refer to your notes which helps you make healthier and happier decisions.

Keep them private by writing them on your phone or in the cloud and don't give anyone your account number.

Now the therapeutic questions begin. Write down everything that is on your mind that you feel you would like to talk about with a therapist. That includes past present and future.

If you can remember, write down the dates that these issues began and how you felt before they existed.

Write down how these past and present issues are affecting you in your daily activities. Especially how they make you think, physically feel, and emotionally feel.

Write down which issues you feel will either become worse as time goes on or make you feel worse as time goes on, especially if they no longer exist except in the past.

Write down how you've been able to deal with these situations in the past and present without any outside help. Examples could be a drink after a hard day, an exercise plan, or worse, a temper tantrum, dreaming, blaming, striking out.

Write down the things you had very little of while growing up and compare them to what you have now and rate them on a 1 to 10.

Write down any fears that you may have about losing something or someone and how it may affect how you live in the near future.

Peer support is important so write down how many of your closest friends you can talk about anything with and how they have helped you with those issues.

You don't have to answer this, but how often do you drink alcohol and what kinds, take prescription medications and which ones, feel you need pain pills daily, and if you used to or still take illegal drugs.

Sometimes you can't answer this, but how would you like to feel at the end of your first therapy session?

There are three important things to make you feel happier and healthier. Eating naturally grown foods like fruits, vegetables, lean meat, whole grain breads and low-fat dairy. Daily exercises that raises your heart rate increases the endorphins that causes you to feel good. And getting plenty of sleep without waking up to an alarm clock, even if that means a little sleep at night and a nap in the afternoon.