If you are convinced that things are bad you are likely to perceive things as bad as you believe they are. Cognitive fusion is a concept from Acceptance and Commitment Therapy. It is similar to ideas of “self-fulfilling prophecy” and “perception is reality.”
One way to undo cognitive fusion is through an openness to questioning how you view things. Try to step back and watch how you behave and respond in situations. Be open to evidence that may disconfirm what you usually tend to believe is the case. Consider alternate explanations.