Manage your emotions

Write down all the emotions you want to release and let go.
Choose one emotion from your list and ask yourself:
Could I let this feeling go? When?

Condition your mind.
Every day, for 30 minutes, consciously condition and direct your thoughts so that you feel the positive emotion you chose. For example, you can choose to feel gratitude and spend three min daily writing/thinking about things you are grateful for.

Change your emotions quickly.
You can distract yourself by completing a task on your to-do list or listening to any kind of music you like. You can move your body, dance, jump, stand like some superhero, or do push-ups. Use your voice -  shout, give yourself a motivational speech or start speaking to yourself in a stern, authoritative voice. If you feel tension, relax, rest, and take a break. Always ask yourself, “What can I do to change my mood right now?” Then really do it.

Work on long-term emotional change.
Analyze your negative emotions. Try to figure out why they are there, what they are telling you and what you should do with them. Then, do what makes you happy such as keeping a journal, working out, saying affirmations, getting enough rest, meditating, and eating healthy.  If you think your emotional problems are serious, seek help from a professional, such as a psychologist or psychotherapist.