the way I handled what you are describing was imagining a wave coming over me. im terrified of the ocean. I almost drown once. so I am sitting there enjoying life and suddenly the wave comes in and hits me and I am no longer having fun. I am sad, depressed, filled with anxiety and panic. who knows how long that wave is going to be covering me. but I know from my history, that my bad times only last so long, just like the good times do. so just like the waves come and go, so do my moods. so that wave covering me, causing all that distress, is going to ebb back into the ocean. I know this as a fact. that is what waves do, so do my cycles. so I focus on that instead of getting caught up in the distressing mood. if I focus on it going away, I don't get more distressed. it is like holding my breathe and relaxing so I don't panic while I am under water. then the mood doesn't get so bad. and then it goes away, just as waves do. I hope this helps you. drop me a pm or vm and let me know. take care.