After an emotion has already surfaced, there are two ways to deal with it.

One is to objectify the emotional response by blaming someone or something for the way you feel.

This way reinforces and escalates negative feelings.

The other choice is to go directly into the emotion, become it, discover it, feel it thoroughly, and calmly watch its nature.

Rather than ask why, observe how the emotion arises.

Instead of trying to push the emotion away, befriend it.

If you watch carefully, without involvement, you will see this emotion manifest in both body and mind and then dissolve into pure energy. 

Hidden Mind of Freedom