I have this a lot too. But this also reminds me of something that I do when things get kind of globby in my mind. I tend to separate myself out into different chunks so to speak? I found positive self talk pretty difficult but it was easier when I pretended to be someone else. So essentially I split myself into 4 different sections. "The teacher", "The BFF", "Me", and "Depression".

The teacher was obsessed about doing things that fit with society's wishes, my family's expectations, and reality's confines. She was very future and goal orientated and constantly comparing myself to other people. Figuring out what I should be focusing on to become and stay a mature responsible adult.

The BFF was my positive self talk. The person focused on my physical and mental well being along with my personal interests and hobbies. She was the one to yell at me when I wasn't taking care of myself but also the one that would smash all those negative thoughts away.

I was. Well. I don't view myself really as an adult lol so my mental image of myself is a teenager and the goal of the teacher and BFF is to turn me into an adult. I throw tantrums and get grumpy and get depressed and all sorts of fun stuff. But ultimately I listen and decide what advice I take. (Even if literally all the characters are me in different outfits lol)

Depression was a small child. Almost always constantly crying or writing dramatic sad poetry about how bleak the world looked. Would often hide and curl away when she felt people were being mean, and the first to have a panic attack when the slightest thing would go wrong. It was important for me to have Depression as a child because a crying version of myself is very hard to get mad at lol. The goal often became coaxing her back into health. Telling her that it wasn't her fault and that people weren't mad. That it's okay to be sad and we'll have a sad day and try again tomorrow. Or on really bad days, just that the world can be a wonderful place still.

I ended up rambling so I'll try to cut this off lol. By separating the emotions, it makes it easier to distance and understand them on a logical. And by being my own BFF it helped me comfort myself in a way that was familiar and more effective. I don't know if what I said makes sense lol but this is what I use when I feel this way.

Best of luck!