Written confirmation email after every phone call. Cheapest insurance there is.

Ask for the longer appointment slot. Ten minutes is not enough for a complex history and pretending otherwise wastes both your time.

Bring a list. Embarrassment makes everyone forget things, including you.

Small wins count. Walking to the mailbox is a data point.

Is it normal to feel worse before better? Nobody told me that. Two years in on a certificate image and it lines up.