CBT is often considered the gold standard of psychotherapy. Unlike other therapy practices, CBT doesn't focus much on talking about your past.
You could have mild anxiety during work all your life, but recently it became worse, to the point that you dread or can't even work, that's when you should start therapy.
The point of CBT is to recognise negative/unhelpful thoughts, and replace them with positive ones.
CBT asks you to write down negative thoughts (the fear of not being good enough, I'm not able to control my emotions etc.), and find evidence for and against having them. Then, try to replace it with more helpful thoughts: like positive self-talk, compassion, journaling about your successes etc.
Also schedule activities you enjoy: like watching your favorite movie, buying flowers etc.
Another activity is situation exposure: where you list down all the stuff that distresses you, and slowly expose yourself to them.
CBT is one of the most effective treatment for dealing with stress, anxiety and depression
Source:
How Cognitive Behavioral Therapy Can Rewire Your Thoughts:
https://www.healthline.com/health/cognitive-behavioral-therapy#techniques