I do both - journal and tell my T. But, I journal much more than I tell my T...mostly because I can journal every day if I want. When I get to a session there's no way we can cover all that, so I hit the highlights, or use it to help me talk about difficult things.

I've always journaled off and on at different points in my life. I started really journaling again a little before I started seeing my current T. Reading her some of my entries made it easier for me to talk about some things. She remarked on the depth of feeling and insight I convey in my writing, and encouraged me to keep journaling. I have, and I've found that it really does help. My anxieties don't build up quite as much when I write regularly.

I tend to journal in two different ways. When I'm ranting and just need to get emotions and thoughts out, I tend to type - either in draft emails which I can later delete (or send to my T if I need to) or in just a word editor. If it's a draft email, I never send it right away, I let it sit for at least 24 hours then decide if I want to reflect on it further by writing in my journal, delete it, or send to my T. When I'm reflecting on things, trying to put my thoughts in order, or recording important events, I write in a journal. Writing makes me think, typing lets me just get stuff out without really having to think about it.