Hey! Remember negative thoughts 2 hours after sundown are not valid!
Don’t let yourself get pulled down by them too much and as others have suggested you can always speak to other people.
Proper self reflection is also a great tool to get out of such spirals. Use a diary and write down all the mean stuff you say to yourself in your thoughts. They will lose a lot of power once they materialize.
2h after sunset, eh? In summer when the sun doesn’t set, all my negative thoughts shall be valid! Woooo! (that’s actually some good advice you’re giving though)
And then, if you’re willing to try, take a look at yourself on the mirror and say one thing you like about yourself, right now. It can be ever so tiny, as in “I actually stood up to do this, which is cool I guess”. Just take a little moment and be kind to yourself. It may feel silly at first, but noone knows about it and a little kindness never hurt nobody. And one day you might even believe the nice things you say.
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