You are not your thoughts. Be aware of your thoughts, watch them, let them pass. Don’t identify with your thoughts.
Memories are thoughts about the past, not real, be now here, nowhere, you are the presents, thoughts about future are phantasies, not real.
The thought itself has creative power. If you want to change anything start changing your thoughts. Positive thoughts are creating something positive. Try try to find positive loving thoughts for every situation or person. Law of attraction. Negatives are destructive. Notice if they create tentions. Instead of thinking “Oh, something happened to me again I’m frustrated or sad.” You could think, “Oh I got a new chance to learn something about myself, maybe this just happened because there is something about myself I have to learn to love more.” You can be thankful for every teaching there is.