It takes a while to lay the groundwork before the real therapeutic work gets rolling. You have to share stories that are meaningful in your life and slowly weave together kind of a picture. Then you can start applying technique. So, be patient, but make sure you have someone you vibe with.

don’t feel like you need to talk through all of it, they’ll guide the session!

expect homework and don't expect results instantly. also if you at any point feel you're not getting as much from sessions, but you still feel like you need help its time to jump to a new therapist. its frustrating for me personally but thats kinda just life, you gotta keep learning and even the best therapist is gonna run out of new things for you to learn