I agree with writing things down. I like to bring a list of bullet points I hope to discuss each session. When I'm feeling really nervous I prefer to just hand T the list so she can help me start talking (otherwise we could very well have a silent hour), but sometimes just looking it over myself is good too. Sometimes I will send T an email before the session saying something like, "I've written out a few things I really need to discuss, but I might need some help getting started."