I agree with justafriend306. There is no requirement to be organized or technical when writing. Just grab a piece of paper and put a pen to it. You may be surprised at what will come of it.

There is something about writing that actually helps me get through tough times/thoughts. Burn it when you are done if you like, the therapy is in the action of writing, no need to re-read.... Just my experience, but also recognized as nearly as beneficial as speaking to a therapist in some studies I've read.

I hope you feel better soon.