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Very late to answering this it seems, but basically him and I just discuss things about my life while he chimes in with different perspectives and advice (when appropriate). Each session is a bit different tho and sometimes he'll give me "homework" if he thinks I'm struggling to see certain ideas from certain angles. This sometimes means a worksheet and it sometimes means asking myself a certain question or questions when I notice myself or others behaving in certain ways.
Hated that shit at first, but it's actually kind of fun to peel back the layers and learn something new through it these days. Usually. Sometimes I forget and he will occassionally get a bit more direct about what he was trying to insinuate me toward, because a good therapist puts in the effort to meet you where you need to be met, while still pushing you to raise yourself up a little higher each day.
The first time I tried therapy was a different story (they were very presumptuous and certain of their correctness on these presumptions, basically. The exact kind of person that I tend to find incredibly annoying and unhelpful) so it was only a couple sessions with them before I decided it was just a really bad match and got tf out of there. Like others have said, the option to disconnect and try again with a different professional is always there, too. Sometimes, it is very necessary to take advantage of that.
That last line in your comment could potentially be a great jumping off point were you to try therapy. Making it clear what you fear about it right along with what you hope it could help with; that's a great place to kick things off with a level-headed and helpfully-inclined talk therapist. And many of them (tho def not all) are offering exactly that.
Best of luck with whatever comes next for you, stranger!