You need to go back to your T and tell them exactly what you said here. My T will ask me what I need. That's the biggest thing I've learned about therapy. Sometimes it's up to me to figure out what I need and ask for it. There is also value in saying that I know I need something but I don't know what it is.

When I was at my lowest, really struggling with my depression, my T and I discussed what we could do. He said that there were options before hospital like checking in every day, having an appointment daily, etc.

The biggest part of this is to learn to ask for what you need. That's a powerful key.