I tried speech therapy in middle school, but didn't really receive any constructive help, so I felt that it was a waste of time and stopped. When I was 20 I tried again, and got a fantastic speech therapist. She was not that interested in speaking techniques and exercises, but instead wanted me to accept my stuttering and stop overthinking it. Together we practiced doing the social situations I was anxious about like asking the receptionist if I could borrow a pen, asking for bread at the bakery, call my hairdresser and make an appointment. The therapist taught me to relax when I stutter and accept it as a part of me. That therapy was the push that made me wanting to learn to live with my stuttering instead of fighting it. Then I moved and found a speech therapist in my new town, but she was focused on teaching me speaking techniques. But like you, thinking of all those techniques just makes me conscious about my stuttering, I ovethink, and then it gets worse. So I stopped going to speech therapy and haven't done it for 7 years. Do what works for you and what makes you happy!