CBT allows one to get in touch with one’s emotions and the thoughts that triggered them. This is at the core of Practical philosophy, which Stoicism developed. Stoicism is an entry point to practical philosphy.
CBT has to be a regular practice in combination to meditation. While meditation enhances mindfulness, CBT appeals to our reason while tackling emotions.
To improve your CBT skills, memorize the list of cognitive distortions then dedicate regular time, ideally daily, confronting your automatic thoughts.