2. Set a limit on the experience.

Record the time on a stopwatch or phone - and follow it. Tell yourself something like this: I allow myself to fear or hate with all my might for exactly three minutes. And the allotted time to live your negativity. If the brain knows that there is a certain time limit, it will “try” to make sure that by the end of the stated period, the emotion has greatly decreased. After that, you need to take a few deep breaths. You can use any breathing technique that helps you.