I am not a professional, but I can tell you what has helped make a huge difference in my life. In my experience the "tapes" that play in our mind are the things that we heard over and over. If we want to not hear the negative all the time we need to fill our minds with truth. So what I have done is when the voices started to tell me that I was not worthy, or damaged, or that the abuse I experienced was in some way my fault, I will speak truth out loud. I will declare I am a beloved daughter of God, I am pure, I am forgiven, I am LOVED, and so many others.
This was not something that helped change my mind overnight, but over time it did help! Speaking it out loud felt weird and awkward, but I believe that made a difference. To hear those things spoken over your life repeatedly really starts to help you start to believe that they are true!
There are some really good songs about this out right now! This one talks about how words build us up or break us down. The one below is a great encouragement to speak life! That's my encouragement to you (and to myself) today, speak life! Let what you speak over your life be positive and true!