Mental Health America recommends this 4 step process
to deal with uncomfortable or unpleasant emotions:
1. Pause 2. Acknowledge
Step 1: Pause.
This step is important because instead of acting on feelings right away, you stop yourself and think things through. Count to 100 or say the alphabet backwards.
Step 2: Acknowledge What You're Feeling.
For example, are you mad at someone, or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.
Step 3. Think.
Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better.
Step 4. Help.
Take an action to help yourself based upon what you came up with in the "Think" step.
If You Are Having Trouble Thinking Of Ways To Help Yourself, Try One (Or A Few) From This List: