Sorry if it seems like I'm having a whinge, i'm not really, more
seeing if anyone has any suggestions...

as mentioned my biggest weakness for years is that I obsessively
replay certain phrases or relive certain movies in my head. I spent
the whole day catching these thoughts while I'm out and about, and
replacing them with positive affirmations "My mind is clear and peaceful"

The Good: When I'm in a good mood the movies/phrases that pop in are
also good. When they are not, I am present enough to catch them.

The Bad: I'm rushing work for a client, and hence I am up way past my
bedtime. It's nearly 3am where I am, and I just got done. When I was
working, I was sleepy and trying to concentrate more on my work. Hence
the voice in my head (i'm a graphic / web designer) went more like this:

"i think i need more color here - now i hate you! - i think i need a
darker shade here - i have no feelings for you anymore! - how about
this shade"

The phrases in between work thoughts are things that my ex-gf yelled
at me during our breakup argument.

I try to let them slide by and not affect me. Once in a while, I pause
and close my eyes. I can sense the negative emotions as the result of
these thoughts "coming in under the radar" so to speak build up, so I
close my eyes and lift my spirits.

That seems to work, I finished my hours of work only slightly upset,
and alternating between feeling OK and slightly upset due to my pauses.

So right now this is my biggest problem.

Oh and another question: does anyone find that using music is a cop
out? If I am silent in my room, the images pop in with frightening
regularity: every couple of minutes, it seems. With music, it's not -
or maybe I just don't notice.

Do I "escape" using music, or do I sit still and face my demons?