I find that saying things out loud, even to just myself, can really help. I read something that tried to say you use a different part of your brain when you hear yourself vs only think inside your own head, and that it makes a difference. I don’t know if that is true, or backed by any evidence, but it works for me.

There is trouble in the forest And the creatures all have fled As the maples scream, “Oppression!” And the oaks just shake their heads