For me personally, cbt didn't work at all. In fact, it only upset me more. Maybe it was my Ts approach... I absolutely needed to talk about the past. Pretending nothing happened and I'm just stupid and irrational and having cognitive distortions would be devastating for me.
Perhaps it depends on your personality type. If you don't feel cbt would work for you, don't force yourself.
There are other modalities and techniques. For working here and now, try mindfulness, yoga, art and sport. These have been extremely helpful to me. Use therapy for processing the past and deeper work.