Reframe a Negative Thought Without Pretending It's Fine

The same unkind thought has been on loop since about 2am and 'just think positive' has never once worked. This does not argue you out of it, it separates what is actually true from what is assumed, then hands you a version of the thought you can actually live with.

I've been thinking [paste the negative thought or self-criticism here] on repeat. Without dismissing it or telling me to just think positive, help me find a more balanced version of this thought: one that acknowledges what's actually true in it, questions what's exaggerated or assumed, and leaves me with a fairer way to think about the situation. Give me the original thought, the balanced reframe, and one sentence on what evidence would tell me which is closer to reality.