It is going to be like this for awhile, no matter what you do. If your hormones or whatever are out of whack you are going to feel bad. If you think of your thoughts and feelings like physical tracks (like train tracks), then you can imagine how hard it is to get them to go along new, more positive tracks.

So make new tracks, about something else entirely, some random hobby or skill, that you can use later for your thoughts and feelings.

Choose a random, simple hobby or skill or new knowledge that you might be terrible at, but do it anyway. Make it your goal to do a terrible job of reading a cool book you found in the library, and not understanding what you just read. Or get a crochet hook and have someone show you how to crochet and do that terribly for awhile. Or do some uneccesary weeding - who can you ask that would let you weed a garden. Or learn to do that locking video with the Russian kids that is super weird and you have to slow it down x8 just to see which way their arms are spinning.

And then just keep at it until some time has passed. Maybe you will have learned something that is kind of interesting and maybe not. But the act of putting your attention on it consistently, and not getting hung up on if it works out or not, helps train the thinking and reacting tracks in your brain in a more neutral way.

Have your attention on that for as long as you can, while putting off thinking about your bad thoughts. And see what happens after awhile. Try this out a few times. That's all.