Just see if you can do this for 5 minutes.
Go somewhere like a library or far out in nature. Make sure all electronic gadgets are turned off. Steer clear of conversations. If you are at the library, perhaps you can use one of their private meeting rooms for 5 minutes.
Go to the silent place and just BE.
Once you turn off the outer noise, you will notice the inner noises coming to the surface. Notice what percentage of those inner thoughts are happy or not. Imagine these thoughts are like clouds floating by.
If the thought is negative imagine dissipating it. Dissolve the negative thought clouds. If it is positive, make it big and white and fluffy.
Do this every day for a week or once a week for a month.