CBT grumbles - help!

[Getoffthetableplease]

Just wondered if anyone would be able to share their experiences of what actually happened in their (nhs) cbt sessions?

I don't know if my expectations were totally wrong but I'm really not sure how helpful it's being. I already know my thoughts are unhelpful and a better way to think/rationalise them. I don't want to sit analysing every anxious thought, I am perfectly aware they are unfounded but that doesn't stop me from having them constantly. Feel like it's just highlighting the issue but not helping to make me feel better. I just feel like I'm not hearing anything I didn't already know/do. I t could just be a clash with the counsellor, or I may just be being an arse, so I am keen to hear anyone's account of their sessions

I found it ultimately a useful tool. I did not look forward to sessions and I did feel like I was doing ‘homework’ and going over painful things that were making me anxious.

It’s another tool in the tool box and I’ve found it useful two years down the line (for instance yesterday I refused to worry about a social situation I had no control over).

What has helped in addition is finding the correct anti depressants and a course of proper talking therapy that has enlightened me about myself and how I do things

Analysing the thoughts does help though. It's not attending the CBT sessions that makes the difference, it's using the strategies on a regular basis.

That said, it doesn't work for everyone.

A very useful tool is to challenge them in an alternative way. So rather than: why is this thought true or not true, I go "that thought is nonsense". It's dismissing them rather than engaging. I'm an over analytical type so it works much better for me than constant pros/cons arguing.

What actually happened in your sessions though? I typically have a 5 minute read through of my scores (literally just 1 scored 2, 2 scored 1 reel off) then she asks me every time about my medication and how I'm finding that, then spends 5 mins saying something along the lines of 'you sound like you're very hard on yourself, let me find you something regarding assertiveness so you can learn to say no', then disappears for a few mins looking for said 'homework' and then returns to spend a couple of mins arranging next appointment. That's literally it

How long are your sessions? That doesn't sound like CBT to me, more like CBT strategies, held with a PWP, usually shorter sessions.
CBT for anxiety doesn't necessarily mean exploring your all your thoughts. Do you have an understanding of what your problems are and what's keeping them going?
Sorry for all the questions!

@AnonymousNovelist that's really interesting, I will try that! I have an OCD element to my anxiety in that I analyse over and over trying to reassure myself about what I'm worrying about, so advise to review the likelihood of an anxious thought happening makes me much worse

Gamer pigeon that's exactly my specific blend of ocd and anxiety too. We call it "walking away from the playground bully" rather than engaging in combat (which for me becomes a reassurance compulsion!).