the biggest thing that helped my out of control emotions was taking a dbt group. I know it is meant for bpd and I don't know if that is your dx or not, but my emotions were out of control from ptsd and bipolar. after group was over, control over my emotions seemed to improve by like 90 percent. it was amazing. I don't think it was the individual therapy. I don't know that it was the meds cause it was still years before I stabilized on med.

you emphasized "I cant". saying I cant implies that you have no choice in the matter. if you substitute "I wont" in place of I cant then you are taking responsibility and giving yourself choice.