It may be helpful to think of it in terms of what's in your control.

Be curious about your feelings and explore where they stem from. What other times have you felt this way?

One thing I find interesting is that for every person that's in the same situation, their reactions can be totally different. Some would be grateful that their T checked in. Others would be horrified that they were contacted outside of session and hate the idea of their T's being concerned at all. Some would have reacted the same way as you. And yet others may know that without asking for something specific, they would not expect to get anything more back. That's kinda how we know it's "our stuff".

What needs do you have, and how can you get them met? Ultimately, the goal is to get them met outside of T, so who can you reach out to IRL? Are there things that you can say/do that will help you, reassurances that you can provide to yourself.

I know that many times, when I start to spiral, the negative thoughts come roaring in....and it takes a lot of work to be able to tap into my rational mind, so that I can base my feelings on facts rather than what's triggered for me.