i was taught a lovely little recipe for coping with strong emotions, when i acquired a panic disorder. since then i have found it works for many other unwanted emotions, too:

Delay; Defer; Distract. it's all about avoiding validating the emotion until it dies a natural death. after all, emotions are chemical phenomena, and the liver filters them out of the blood stream in just about 15 minutes, if they are not constantly re-triggered and re-enforced.

https://forums.psychcentral.com/copi...-emotions.html

best wishes~