This may sound strange, but it seems to work for me. I will take a negative statement, such as "Friends never contact me. I will always be on my own". Then I can turn it into something more positive, like "I should reach out to friends. If I don't hear from them, I shouldn't beat myself up. I can always make new friends". I try to find ways to change something that makes me feel bad, instead of dwelling on it. That will usually just make the situation worse. I don't know if this will work for anyone else, but it may be worth a try.