It helped in some things that I did not even mean to address originally (discipline and communication - one of my Ts was awful at both and the other very good, I found the examples and their outcomes helpful to improve mine). It did not do anything about the primary issues I went for (substance abuse and anxiety). Therapy and all the thinking, self examination and reporting itself became quite addictive for me and I started using it as a distraction from dealing with more important things in my life, so in that sense it also got in the way of progress and that was the harmful part for me especially because none of the Ts challenged me on it, probably did not even recognize until I told them when I finally quit. In that area, therapy made an already existing pattern worse for me and the best decision was really to quit for good - like any other of my addictive tendencies. One thing that I found helpful was using the therapy/therapist as a sort of dumping ground for impulses that would not do any good to act out elsewhere - only one T tolerated this well though, the other did not see it for what it was and totally misinterpreted it, got into nasty conflicts with me etc. That spiraled into a mutual hate contest that I did not only find useless but also created preoccupations in my mind for a while that never existed in any other of my relationships, could have become quite toxic if I let it.

All-in-all, I don't regret trying therapy because I had been very curious about it for a long time before starting, but for me the cost (financial, time, mental energy) definitely outweighed the benefit.

Here is an older post of mine about others things I've found helpful:
https://forums.psychcentral.com/6051491-post5.html