I think you are expecting an easy fix for how you’re feeling but that’s never gonna happen. Even with the support of a therapist it takes weeks, months, even years of practice, using the tools you’ve been given to help you in the moment. You can’t just try something a few times and decide it doesn’t work. Remember you are trying to retrain you brain and that takes a long time. Even when you do master a few helpful techniques it won’t stop you feeling shit, it will only help you to cope and get through the tough times.