Actually, I’d consider the three that you had to be more than enough, if you had been the one to end the therapy. If you’d said, “You know, I see where this is going, and I’m just not into it,” then I would agree that CBT is not useful for you.
I mean, ideally, maybe you’d have given it a couple more sessions, because in my opinion, therapy is more along the lines of taking piano lessons, as opposed to, say, hearing a new song, in terms of the time it takes to know whether you’re going to like it and/or get anything out of it. What I mean is, if you hear a song three times - or even just once - and hate it, then I think you can confidently say that song just doesn’t do anything for you. But if you take three piano lessons, and feel like they’re not helping, I might encourage you to try a few more times to see if you make any progress. And I might suggest you go to a different teacher to see if that helps. But ultimately, if you really felt like they weren’t working for you, I’d figure you knew best.
But the way you described it, it sounded like the therapist was the one who told you “This isn’t going to help you”. That’s like taking three piano lessons and having the teacher say, “Yeah, sorry. Piano lessons are not for you. Perhaps you should try the bongos.” If that happened, and you then said, “Piano lessons are not useful for me,” I’d respond, “Maybe, or maybe your piano teacher was just an incompetent asshole.”
That’s all I’m saying.
CBT certainly does not work for everyone, but each person must be the primary judge of whether or not it’s helpful to them. Sure, the therapist can weigh in on your progress or lack thereof, but unless you spent every session glowering silently with your arms folded, I don’t think he could judge after just three sessions that he wouldn’t be able to help you. You could, but he couldn’t.