For every negative thought, create a positive response. Repeat the positive so there is no room for the negative. Get up and do something physically to not only break the mental pattern, but the physical link as well.

I forgive you. I forgive you for not knowing what to do. I forgive you for being overwhelmed and confused and hurt and so spinning in your head and heart you couldn't think clearly. I forgive you for it all.
PS you might consider giving up the "Why Me?" thing. There is no way out of that pit. Unless you go for reincarnation and the concept we choose our situation before we come down here to learn stuff we need to learn to form us into people who understand deeply what it is to be human. Works for me.