Just an idea...

Write it down. Write it all down. Put everything on a journal, a diary, a blog. Let these thoughts out of you.

After, read it like it was someone else, and put a suggestion on how the next chapter could be better. Some will, some won't. Those that don't suceed, no harm done. Those that might will be an improvement, step by step.

And you can always throw (gently ;p) the diary at your therapist and give him some homework to do. hehehe