A thought at 2am doesn't lose to a pep talk. It loses to a pen.

CBT's Catch form is three boxes:

Catch it — write the exact sentence in your head. Not "I'm anxious." The actual line. "If I send this, they'll think I'm stupid."

Check it — evidence for. Evidence against. What would you tell a friend who said this.

Change it — one replacement sentence that could actually be true. Not motivational. True.

Do it once. The thought usually shrinks because it had to sit still.

That's the whole skill. Not a personality upgrade. A form.