That is ok, Kathy. Bringing the attack up with your therapist is not an easy thing. It's difficult to find the words let alone a good way to bring the subject up. But if you do write it out, it will make it a lot easier. This time you are much more prepared.
There are many ways to relieve stress immediately. Here are some ideas:
Exercise- most people has some trouble considering this option because the thought of exercise sounds so unappealing, but exercise serves two purposes: one, it helps you get out your physical energy which gets pent up when you experience strong emotions. And two, you promote good chemicals in your brain (endorphines) which automatically lifts your mood. You can do anything from take a walk to punching the heck out of a punching bag. Picking an activity that you like helps motivate you.
Yelling into a pillow helps, talking to someone about how you feel, writing out your feelings are all ways to express your feelings. Sharing how you feel takes the burden off you and has stress reducing effects.
Guided imagery is also good. Imagine yourself floating through a cloud or in water. Picture yourself on a tranquil beach. Listen to the sounds of the ocean, taste the salt air and smell the breeze. By imaging yourself in these situations. your thoughts will help you relax and you will be more centered.
Listening to music is very helpful. It may sound simple, but music has the ability to change your mood, and you can choose the mood. Classical is relaxing, rock is energy producing, and sad music can help you get in touch with unexpressed tears.
If you are feeling overwhelmed by your need to act impulsively, try going out to be around people. Being with others makes you aware of more than just how you feel and brings you out of being too introverted. Plus being out makes time go faster and takes more energy to manage than being in, which can make you sleep better.
I hope you got some rest last night. Try to distract yourself as much as possible for the next few days. Take one hour at a time if you need to. Remember, this will pass.