You start by not ruminating on it......thinking about it over & over & over again......when you feel an emotion, you observe that you are feeling it & describe it to yourself.....identify the event that caused the emotion, what you feel is changing & define your action urge. With all that information, you are better at controlling not acting on the urge. When you Id the emotion, then you can better know what to do to handle it, if there is a situation you need to change, or a way of looking at something that isn't correct. When you find yourself in a negative emotion, try to find something that you can do to get one of your positive emotions to take over, watch a movie, go outside, take a walk....listen to music.......go play with your dog especially if you find your mind wandering back to that negative emotions after the situation has passed.

There is so much to emotions & so much different information....one would write a huge novel on it & still have more to say because of all the possibilities & things that we can do to keep the negative ones from taking over & enjoy the good.....there are so many options because is all so individual.