I try to get to therapy 10-15 minutes early, and while waiting, I compile the key things from my journal from the past week, making a list of things I want to touch upon with T. When tough things come up, I often write a letter to T and share it in session (I don't have email/text contact) with everything being written out ahead of time, it makes it hard to freeze, cause worst case scenario I will hand T the letter or list.