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
Read an engrossing book
Watch a fun movie
Once you are in a neutral, calm, state, come back and continue. Okay?
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