I do this all the time... I think it infuriates my T, and actually everyone who is involved in my care. I've had so many different people ban the phrase "I don't know" and I still end up saying it. I've been in t for 4 years and still struggle with this. I think it's better than it was, sometimes I stop and think and after saying I don't know (while my t looks at me intently) I then try to explain what I'm actually thinking. Normally my words trip over each other and it doesn't really make sense but I do try.

When I first started t and I knew I needed to say something in advance but also knew I wouldn't physically say it I used to write it out and then show it to my t in session. This became kinda regular and most sessions started off with the general how are things and then he would ask if I had anything to show him. It made it much easier to talk like this.

When I got back into therapy last year after a 9 month break my t actually got me writing in a journal in between sessions, then I would just take it to him and he would read through it and then discuss. We don't really get anywhere otherwise. I have recently given up on the journal and now sessions are just a never ending cycle of shrugs, i don't knows and i don't remembers. Maybe I should start using the journal again...