When you get upset it pulls your mind down into feelings like a conductor getting pulled into an orchestra. As the emotions rise the mind falls. Too many negative feelings creat too many negative thoughts - which create more negative feelings and then more negative thoughts. You go round and round like that.
The thing to do is just watch the feelings and thoughts rise and fall without struggling with them, reasoning with them, exaggerting them, analysing them etc. If you objetivley watch the thoughts/feelings try to pull at you - and you don't add to them - the chaotic circular thinking/feeling will subside. Sometimes it takes a few minutes and sometimes it takes a few days.
You don't try to stop or abolish the thoughts/feelings - you "notice them" and notice when they have pulled you down. You need to look at the situation as a kind of psychic mechanic and understand how you work. If you get all tangled up things pull you down and you can get stuck there for a long time
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