nf, sometimes i feel that anger and crying come from very deep seated feelings we have stuffed down and hid from ourselves. then something triggers those emotions and we feel angry, sad or both.
for me, i need to look at those deep seated feelings...it's scary sometimes..and face them. glad you have a T, they can often times help us do this in a safe environ. journaling helps me too cause i can go back and review what i wrote and often times see the triggers to identify why i'm upset or angry.
as for your ex i believe his tears were of joy...sports can bring out our emotions just like anything else. i think he was just happy.
the worship service...for many of us that stature can tap into our emotions. it's symbolic of a promise of everlasting life, justme. for you it triggered a sad emotion. different from some of of us but it showed you have compassion.
i hope this helps. i'm glad you are looking at why you feel angry or sad. i've been told anger is a secondary emotion brought on by fear, a primary emotion. that has helped me to dig deeper to see what i'm fearful of.