I am aware that to remove negative energy my thought process needs to change

You can't fix a room with bad acoustics by speaking more clearly in it. The problem isn't the speech, it is the hard walls and the tiled floor, and the only real remedies are soft furnishings.

Arguing with individual thoughts is speaking more clearly. It can work, it is exhausting, and there is always another one.

Process is the acoustics. Sleep, food, how many hours you spend alone, whether the phone is the first thing you touch in the morning, whether anybody alive knows what your week has actually been like.

Change one of those and a whole class of thoughts gets quieter at once, without a single one of them ever being individually defeated.