welcome, its really hard, i dont think there's any right answer, i have struggled many times between sessions & due to having a slight phobia with the phone, email is my only option, but it has lead to so many miss communications & ruptures, i try & fight it when i get the urge, or at least sleep on it rather than knee jerk, this is why my T really doesn't like it, we ended up agreeing i could email in a crisis but he would only read, not respond, & if need be he would bring it up in the next session.

Knowing i can do this does help loads, but i try not to, & try to respect that this is not my time, i think the idea of keeping a journal will help, & its something that you can take with you to share which might help, i think its important how you feel & cope between sessions, it can have an effect on the whole T, it has to be right for you.