u/Chickenmacaron

I have not done a confession in twenty years. I was a child when I last attended. I drifted out of the church through life circumstances/family breakdown, but have been back for some time. I now feel compelled to attend confession, but I am paralysed with anxiety as I don’t remember what to say. I am a very anxious/shy person and like to be prepared in order to feel in control. I understand how to analyse my sins and prepare a confession more or less, but I am scared about not knowing the ‘formula’ so to speak. Any advice appreciated. Do I need to say ‘Forgive me father for my sins, my last confession was (x) ago? Additionally, can one bring past sins to a confession? For example, engaging in fornication for many years/visiting psychics. I feel the need for absolution for my lifestyle choices when I was living with secular people.