You sound similar to me. Mines very anxiety or tension driven so lack of sleep and stress greatly affect my stutter. I think speech therapy has too individual results to give a clear answer. I tried it in my early 20s and I was fine at therapy but would be worse than usual the days after. The more self conscious I am the worse i stutter. My best treatment for reduction is for self acceptance and anxiety reduction. I have a lot of work arounds when I get stuck too. Sometimes I spell my name before I say it so it's seems like I'm just trying to clarify the spelling for them haha Sometimes I even just saying "Jees my stutter is bad today" eleviates all the tension and I'm much more fluent from then on.