Here are two of the most effective ways you can think your way out of troubling thought patterns.

Hypothesis Testing: take one of the beliefs you have that is causing you trouble and use it as a hypothesis to test. Gather information to prove or disprove it. You'll be surprised how often you were wrong.

Considering Alternatives: if you are feeling strongly and have your mind made up about something, take a few minutes to consider every other possible explanation that you can think of. Which one is the most plausible? Again, most of the time it isn't the one we started with.