I did this when I was a teenager and it was surprisingly effective at helping me get out of a depressive period.
Instead of barking I would drown out the negative with a small, pre-thought up, positive sentence about myself. When I caught the negative thoughts, I'd drown them out with it in my head.
i do it with little songs or like jazz scatting (lol).
But it doesn't help for nighttime lying in bed (especially if my partner is asleep) - so for that I use the method where you consciously check in and stop moving and relax each muscle in your body as granulary as you can - toes, heels, tops of feet, ankles, calves... all the way up to head.
I don't get how someone can worry about this when they're in a relationship. There's clearly nothing that wrong with them if they have living proof of the opposite standing right there.