phoenix wright for my brain
Disclaimer: I am not a healthcare professional. Do not take the following as a substitute for real medical advice. I am simply sharing my own personal experience.
I have an encrypted note on my phone called "Court Room", where I put all of the thoughts down in writing which cause what I call "spikes"; basically things that trigger some kind of anxiety response in me.
At some point later, I sit down and read through these thoughts and then try my best to contradict them with evidence. Often I can, because the thoughts themselves are often irrational. Usually there's at least something I can think of that'll make me at least feel a bit better about it. Sometimes there's nothing, but I can always return to it again another day for another try.
What's nice is then when the thoughts recur, I know I have a rebuttal written down somewhere, which is usually reassuring in the moment.
It works for me I think because often my brain tries to trick me into thinking I feel like this all the time, and I just have to prove to myself that it's not the case in order to feel a bit more hopeful and a bit better.