First of all I would like to suggest you to go for meditation.
If you don't like to close your eyes then dont close in the start,
A really helpful exercise is: Visualizing ownself very near to Sun, which burns all the fear and negativities presents in silhouette, and it's been said by the great sorcerers that negativity won't travel that higher therefore, it's very easy to perform.
Secondly, I would suggest you to take bath with 1-2tbsp salt in bucket full of water. And visualizing that all the negativity coming out and going down with the solution(water + salt).