Not every thought deserves a reply. Some can just be noticed and allowed to pass.

Thoughts arrive constantly and most of them are not requests. You can register one without arguing with it, acting on it or deciding whether it is true, which is a different move from either believing it or fighting it. Engaging with every passing thought is exhausting, and it hands the loudest ones more weight than they earned.

Let a few go by this week without a response. When a familiar unkind thought about yourself shows up, name it as a thought rather than news, and carry on with what you were doing. It will come back, and each time you do not take the bait it has slightly less grip.