If you treated a friend the way you treat yourself on a bad day, would they stick around?

The voice you use on yourself after a bad day would end a friendship within a week. You tolerate it because it is familiar and because it sounds like honesty, though honesty rarely repeats itself for three hours. Most of it is not even accurate, just loud.

Next bad evening, try saying the sentence out loud as if to somebody else and hear how it lands. Then say what you would actually tell a friend in the same position, even if you do not believe it yet. You are not aiming for cheerfulness, only for the fairness you would give anybody else.