[Dolazy]

Awareness meditation is the most important tool for this, but requires some discipline.

Sometimes it's easier to flush your emotions and thoughts in a journal.

It's interesting to also record how exactly the emotion was created. I once read about the OPET model. It stands for the order how emotions and thoughts arise. It's Observation -> Pattern matching -> Emotion -> Thought. So you could record what you observed, what it made you think of and what were the resulting emotions and thoughts. Separating these helps in distantiating yourself from the emotion so that you feel more in control.