"Always", "never", "everyone", "no one" signal overgeneralization.

In fights, "you always..." is a no-return point. Swap with "today I noticed...".

Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.

Your negative self-thought — if 100 people who know you heard it, how many would agree?

Don't ask "do we need another hire?" — ask "if we started today with nobody, who'd we hire first?".

Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".