You just have to do the skills A LOT and practically every day. It has not helped me much and I feel frustrated with therapy too. Every therapy session my therapist just wants me to write out my thoughts and behaviors and I'm just like I know them already. I know I'm not doing what aligns with my values all the time. But there's something deeper to it, you know. I feel like she won't go deeper and just wants to drill these simple, often unhelpful skills into my head. What medications have you tried? Personally I don't really like that route but I do have to take them unfortunately.