((((((((((((LYIB)))))))))))))))) well done for going and for all the things you are talking about here and trying to process ... as far as what would work best for you; I think you need to work out what it is you really need and go from there (and isn't it hard to know, and if we knew maybe we wouldn't need T as much! lol)

Ok, so you know the basic ideas behind CBT, have looked at things like all the different ways our thoughts can trip us up and different troubling thinking styles eg. black and white thinkng; mind reading; turning wants into needs etc. and tried experiments and evidence based reasoning with identified thoughts and so on, and so on. You know the techniques; but are you still applying and working with them? and did/do you find any of it helpful?

Are there areas you can identify you would like to work on, and where cbt could help? would talking help or do you think it would be a case of "ok I talked and talked but so what" (which is where I was the other week), or that talking would be a relief/release. Are you wanting advice and helpful suggestions; or wanting a listener and to share? All of those kinds of questions (and answers) will help if you want CBT/Talk therapy or a combination of both or something else.

Is there anything that does help .... that could be packaged in a way that would work for you .. that you have any idea of that is?

There's a bunch of other therapy styles as well like body psychotherapy, gesalt, nlp and so on and then all the things I haven't tried like the EMDR and that family systems thing Rainbow does, plus a few million others I guess.

What is important for you? that your T is there for you and will respond out of session? that there is backup inbetween or are you thinking just in session is enough?

Do you need help with anxiety; or feel you know how to ground already and that would be a waste of time/money. Maybe think about what you've already learnt, the skills you have, what you like and dislike about therapy and write a list of all of this to work it out?

And sorry for all these questions but hopefully thinking about some of them will help you work out what you want