Don't know if I've mentioned this before, but until a year or two ago I had a lifelong paralysing fear of spiders, and if no-one was in the house to rescue me when I screamed I'd have to go and get the neighbours. I knew that there was an effective therapy but never went or kept putting it off.
Then I recently found a couple of apps. One of them started off with cartoon pictures, then moved on to tiny real spiders, gradually getting bigger and more scary. I had to erase them from the screen by running my finger over them. The other app had virtual reality spiders which moved very realistically.
One of the apps also had a CBT diary part, which was apparently essential, where I had to write down how I felt, note on a 1-10 scale how scared I was, analyse what I associated my fear of spiders with etc etc. "Bollocks to that nonsense" I thought, "I'll just do the pictures". So I did over a period of weeks, and it worked. I am now the house spider remover, and when a large one appeared in my office I left it there and considered it a pet for 3 weeks, saying "Good morning Incy Wincy" every day when I walked in. I even watched a few documentaries about spiders. Fascinating creatures.
The point is, gradually acclimatising myself to looking at spiders over a period of weeks did the trick. The CBT psycho diary feelings bit was tagged on, unquestionably considered an essential component, and would be given the credit for any success. If it hadn't worked for me it would have been my fault for not engaging with the method properly and opening up about my feelings. I decided that was a pile of shite I could do without, and I achieved a very successful outcome without it. And I really cannot emphasise enough how scared of spiders I had been for 50 years before doing it.
I wonder how often CBT is tagged on to something that already works, then advertised as the main feature and given the credit.