This is what I would consider an example of someone trying to do CBT therapy but barely seems to understand it themselves. What your T tells you to do is overly simplistic and something I might say to my 10 year old when she's anxious but not to someone in real distress.

CBT does involve replacing irrational, negative thoughts with more realistic and productive ones, but the process is much deeper and requires a significant amount of work. It's not simplistic at all. Some people don't mesh with the style, which is more straightforward and directive than some of the talk therapies, especially psychodynamic. So it depends a lot on your personality type sometimes as to how open to it you'll be. But for a lot of people it is very, very useful. It requires a lot of reflecting on your own behaviors and identifying ones that could be self sabotaging. The straightforward style of CBT can cause some discomfort in the moment, but if you have a good relationship with the therapist then you won't mind. A lot of people appreciate the work and feel supported and empowered to make important changes in their lives.

If this is the extent of your therapy and you are really interested in doing CBT, you might consider getting a new T. Here is a link with resources that may be usefule if you're interested:

www.acbt.org/help