Imagine a friend or character you love and believe in is telling you about these thoughts. consider how these thoughts are harming them, acting as punishment for the sake of punishment, or untrue, then reflect that realization. for example if your friend said they don't matter, no body loves them and nothing will get better you could recount how their friendship matters, that you and others love them and show how things have improved, the same is true for you, even if you don't know it, you are loved and I'm sorry you don't feel that.
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