Finding effective speech therapy can be extremely challenging. That being said, effective speech therapy can greatly improve your fluency. It can be a tremendous amount of work, but anything that is life-changing requires work. You asked "what do they do for you in speech therapy?" That's a tough question. I could relate my experiences in speech therapy, but I don't know if my path to fluency would be the same or different than yours. i.e. you and I might have different needs when it comes to our fluency. I would recommend seeking out an SLP that specializes in stuttering. To answer your last question... Yes therapy can help you dramatically improve your fluency.