You do not control these feelings. They are like an unwanted guest who suddenly shows up at your house and you cannot readily get rid of.

Accept that you cannot get rid of them.

Each time they come, acknowledge them to yourself, along the lines of a calm "Oh, here you are again,", without judging yourself.

After you acknowledge their presence, go on about your day as you normally would, without judging yourself.

These feelings are not under your direct, immediate control and so you do not deserve any blame for them.