Example:
Situation: my friend makes a comment against my viewpoint therefore makes me angry.
Paranoid: she makes that mean comment to mock my life situation or blame me for something I did.
CBT homework: It might be stressful at work today, and she didn't mean what she said.
You see how CBT “helps” you?
It “helps” you rationalize your judgment so you can have more “tolerance” of others, and somehow or probably will help you keep those friendships? But you already start with a wrong paranoid judgment. You then proceed to make excuses for someone based on that wrong judgment. All the while thinking you are such a generous person.
The friend might just have a different opinion. Or they secretly hate you. You don't have and can't have a clear answer until a few months or years later. But that's true for any relationship. So, instead of growing the capacity to stand uncertainty, the ability to see your aggression toward even people you like, and the recognition of differences between people, you are growing the ability to write fiction!