I can go along with steps 1 and 3. I think noticing your negative thought patterns and exchanging them for more positive ones is pretty healthy. How many times have I been caught in a negative thought spiral? Especially at 2am, I can get pretty dark. I've actually been working hard at this for the last week or so: I recite poems or mantras or just focus on my breathing when I notice myself dwelling on painful memories or feelings of despair.

But, I agree with a lot of people here that there doesn't seem to be much value in yelling at yourself. Telling yourself to "shut up"? I don't use those words to anyone! Why do we have to label our thoughts and beat ourself up about it? Most of us do that too much anyway. Just gently and compassionately notice what is happening and exchange it for something healthy.

(This makes me remember when I was training my puppy. If I caught her chewing something she wasn't allowed to chew- my favorite shoes or a book were her favorite- I wouldn't yell or smack her, I'd just entice her with something wonderful like a rawhide. No punishment necessary. Just a fair exchange and we both win)