Take a Break CBT can be great, but you need to concentrate to learn it. If you are upset, it's harder to learn something new. Take a break and come back when your mind is calm. A few possibilities:

Take a Nap

Listen to calming music

Talk to a positive friend

Go for a walk or bike ride

Meditate

Read an engrossing book

Watch a fun movie

Once you are in a neutral, calm, state, come back and continue. Okay?