Do a SUD *, SUD is a memo that turns down our emotional amygdala alarm.
* SUD:- a subjective unit of disturbance/distress.
On a scale of one to ten, rate the intensity of your emotion being experienced.
Say it's a 7; do another SUD and see if your emotion lowers to 6, (if not, then pick a different method, you have the option of many already offered here).
If you can go 'up' the scale, then it's reasonable to believe you can go 'down' the scale. (The scale is a 'two-way' street.)