FWIW, this makes perfect sense to me. I was a perfectly content functioning alcoholic before I started seeing a gal that got me a bit more woke. Then, Pandora’s box was open and out came a lifetime of shit to deal with that I was perfectly content to ignore prior to being woke. I suspect the CBT triggered a similar response for you - uncovered some things you were perfectly content to ignore.
That being said, I am a fan of Dan Brule’ who recommends two for ten and ten for two. Meditate twice a day for ten minutes, and ten times a day for two minutes. Mainly, focus on the breath. Cool air on the tip of your nose on the inhale, warm air out. Or clean white light in, brown foggy breath out (good in, bad out).
I like to repeat a mantra in my head (out loud works to) to make time go by faster - I’m a fan of the Sikh/Kundalini Ong, but Om works to, as does any other affirmation. “Life is good” with Life on the inhale, is good on the exhale.
It sounds dumb AF, but it actually works. Not immediately, but over time you build up a “bank account” of calm that you can draw on when you need it.
I use a lot of guided meditations on YouTube as well. One that I particularly like is on oneness by Jon Kabbat-Zinn. Kabbat-Zinn runs, or ran, a mindfulness pain reduction program at UMass General Hospital.
I hope that helps. If I missed anything, hit me up again, here or in Woo Woo.