Good Afternoon Ruby
you can do things that you love or you can learn something new. Learning something new will keep you distracted from your negative thoughts.
If you like to talk to people then just go and talk to them. If you don't like to talk to people then just learn to talk to them. People, out there are mean and lovable at the same time.
Try to wake early in the morning and do some exercise or meditation for at least 30mins.
Help other people ( maybe a family member or some child ) if you can.
Whenever your voice tone goes louder just remember, this will only hurt you and the other person.
I can give a lot of tips. so just try to apply above things in daily life. And if they benefit you & you want more tips, you can contact me here.