Moving on from cbt, we can take control of our own thoughts with practice.
If you think of a series of thoughts in terms of making a candle by the dipping method, then each time you think a particular series of thoughts, you dip your string in wax and let it dry. It becomes thicker each time and if your thoughts follow common routes, then what was once a narrow path can become a main road and one you use most often.
You need to turn off and find a pleasant back road and make that your chosen route instead.
When you feel down, your mouth turns down, and you see yourself as a sad person, literally if you look in a mirror. So step 1 can be to smile whenever you see your reflection. You may not want to, but put yourself in personal boot camp and make it compulsory, it will change the way you see yourself eventually.
Step 2 is to lift your head when out and look at/watch the world around you. I play games everywhere I go. When outside I look at buildings and pick the ones I like and the "carbuncles", everywhere has good and bad architecture. Look up the ones you like, acquire some knowledge.
My other favourite game is the "buy a gift for someone" game. You don't buy it, just choose something, in every shop. So pick a person you know, not necessarily someone you like and choose a suitable gift. You can choose with love or hate in mind. So if you like a person select a nice piece of furnature or a food item etc. I have a great time in touristy gift shops on holiday looking at all those plaques with messages on and thinking who I would present them to. Some are quite pithy.
You may think this sounds a bit odd, but it will take you off the negative highway onto the happier distracting back road. You can get other people to join in. My husband and I go round National Trust houses picking something to take home from every room.
The key thing , is to force yourself to do it when your head is full of poison, and find the game that amuses you. It works for me.
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