Yes, it's hard.
We've done nothing but take our feelings and thoughts personally and given them our undivided attention for a very long time.
And almost everyone around you is doing this 100% of the time in a society that expects it.
What helped me was noticing the qualities of the thoughts, what they're like instead of what they're about.
When I get hateful feelings about someone, those stories are SO seductive and easy to get caught up in, being right and indignant.
I try to see what effects these thoughts have.
Well, they proliferate. One comes, then more come right after. Even people I love seem repulsive when hatred is there. It has this and that physical sensation in the body. It lasts for this long, comes up during these times about these incidents...
Of course, you don't want to psychoanalyze yourself for 30 minutes, but for those really sticky habits, they may take more mental involvement to get yourself out of the deep groove.
It may also be helpful to look for yourself for the origin of the negative thoughts.
Part of the authority of lust, depression, hatred, is we ignore their cause, automatically identifying with them.
What started loosening depression was seeing if it actually was some "terrible me" making all this negativity.
I couldn't find it.
The thoughts would just bubble up without my say-so, coming from who knows where.
I didn't sit there willfully making myself feel shitty, yet here it was.
If I didn't make the feelings myself, why should I keep investing so much attention in them?
It can actually feel a little spooky, these really hateful or depressing or horny thoughts entering like strangers into your house. You don't know where they came from, and when they leave, you don't know where they go.
Of course, it's one thing to read this, and quite another to see it for yourself.
Most of the day, I don't seem to really
believe that my thoughts and emotions aren't "mine".
It's hard to see unless you're sitting there, curious and observant, because the process of identification is so automatic.
It's why it's called practice
In sum, I would say this kind of applied curiosity has been more fruitful than suppression when it comes to handling destructive or distracting habits/emotions.
After all, these are part of your experience as well, like a stubbed toe or a broken arm.