it is a great help in general to start observing your emotions. you could start with the easier ones, like boredom, annoyance and curiosity, then you can move up to the more challenging ones like anger and fear.
what i do is whenever i get an emotion, any emotion, i feel it in my body. where is it located? is it in my solar plexus, my heart, my throat, etc. what shape is it? is it round and fluffy and blue, or sharp and pointy and red? what thoughts come with it? (the trio of emotion, thoughts, body. pay attention to one and you can change the others, as they all influence eachother) you get the idea.
its a game of observing. when you do this, you realise its just a feeling, it comes as from nowhere, and dissapears into nowhere when it goes away. it is not you. you disedintify from it. its just there, it doesnt take over you anymore. it becomes a sensation. with practice, you can snap out of any emotion in the present.
its also ok to not be able to snap out of it, its best to just observe in the beginning, you are not trying to change anything or stop being whatever you are feeling, that happens by itself when you observe it.
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