Be careful what you tell yourself in frustration; the mind remembers what emotion repeats.

Frustration makes language feel more honest than it is, so the sentences you produce in that state get filed with unusual force. The mind tags what arrives with heat as important and worth remembering, which is useful when the heat is warning you about danger and unhelpful when it is just a bad afternoon. That is how one exhausted verdict about yourself becomes a belief you carry for a decade. Emotion is the highlighter, not the fact-checker.

When you catch yourself narrating a rough moment, notice that you are writing something down, not just venting. You do not need to force optimism. Simply describe what happened rather than what it proves about you, and let the verdict wait until you are rested enough to give a fair one.