In the past when I've found saying it out loud particularly difficult, I have written the memory down and hand that to my T to read. That could be on paper, a note on your phone, or even a post here. It could even just be one word. To help steer the talking in a direction of the memory. Sometimes for the really hard memories I would hide my head in my sweater like a turtle because I was afraid to see their reaction. Whatever helps!
Or sometimes I might tell my T "I have something that I need to talk about, but I'm not sure how", which breaks the ice a little and let's my T know, at least generally, where I'm at. My T will then ask questions, which I tend to find easier to answer than just speaking about the memory entirely on my own.
Alternatively, getting it out suddenly in a sort of blurted word vomit could be another approach. If all of it isn't understandable, it's ok. They can always ask questions to clarify and help you to talk about it.
Other times my speaking becomes really slow, because things start to get foggy and it's like I have an internal wrestle between wanting to avoid the memory, and wanting to talk about it because I feel ready or feel like I need to. That's ok too. One word at a time.
For me, this is all in-session, because we don't usually have communication outside of appointments. I also think I'd find email sharing of difficult memories challenging, personally, because a big part of my anxiety around it is the anticipation of a 'negative' response from my T, and being able to have the real-time, in person feedback and validation after sharing in a session is a big help.
I hope that you can find a way to share what you need to with your T in a way that works for you. :)
