Yes, you do know what to do. You need to go back to your therapist ASAP. This is no way to live. You sound miserable.
To cut through your fear, forward your question and my response to your therapist and ask for an appointment. Then be honest with her. Therapists only have the information a client brings to us. If we get incomplete information, we end up giving incomplete and pretty useless help.
One other thing: If you haven’t had a medical checkup in awhile, please also make an appointment to get one. Although it may be that your problem is the onset of depression, it’s also possible that there is an undiagnosed medical issue that is contributing to your negativity. Believe it or not, a vitamin deficiency, a thyroid condition, or anemia, for example, can cause major changes in mood.
Please take care of yourself!
I wish you well.