Hi, I'm going to tell you a bit from memory, but this might help (it's saved me a few).
Go to the Sims 4 folder on your computer (like when you're going to add mods, but without actually entering the mods folder), just to the Sims 4 folder. A ton of game stuff will appear there. You have to look for the one that says "last exception" and is the most recent (if you have something damaged, this doc will appear whenever you open the game). When you open it, copy everything. Go to the GPT chat and ask "what's damaged from this: ....." and paste it. Then the chat will tell you the name of the mod one by one, and then you look for it in your mods folder and delete or update it.
You have to be very patient but it works :)