In your head
Reframing
Changing how you read a situation changes how it feels — more than pushing the feeling down.
Researchers compare two ways of handling a feeling. Suppressing it means holding it in. Reappraising it means re-reading the situation more accurately. Reappraisal reduced the negative feeling. Suppression didn't, and it cost more effort and memory.
A reframe isn't forced positivity. "I wasted the whole day" becomes "most of today didn't go how I wanted, and the next hour is still mine". That's more accurate, and it gives you something to do next.
Try this
When a day goes sideways, try the reset — it walks you back in without pretending things went fine.
Open the resetSource
Reappraisal reduced negative emotional experience; suppression did not, and carried physiological and memory costs.
Gross, J. J. (2002). Emotion regulation: Affective, cognitive, and social consequences. Psychophysiology, 39(3), 281–291.
A general finding about how people tend to work — not advice for your situation, and not a diagnosis.