I struggle with similar issues and I started a system with current T where I journal and get all of my thoughts out at the end of each day, and then I send her the journal every so often and she reads it, puts some notes on it or circles things we need to talk about, and then hands it back to me.

The first set of journal entries was more like a book containing my life story. It ended up being 16 typed pages single spaced...oops...but she read the whole dang thing. And now I feel lighter because I got it all off of my chest. First, she had me write a list of the top 5 things I wanted her to know about, and then in that first journal, each day I tackled a new thing on the list to just pour my heart out about.

Maybe something like journaling would be helpful for you?