When you feel upset, you can try the following methods to adjust your mood and mentality:

Deep breathing and relaxation: Deep breathing can help you relax. Try to take a few deep breaths, inhale and exhale slowly each time, and pay attention to the feeling of breathing.

Cognitive reconstruction: recognize your negative emotions and thoughts, and then try to look at the problem from a more positive and realistic perspective. Challenge negative thoughts and find a more balanced view.

Distraction: Take your attention away from things that upset you and do some activities you like, such as listening to music, reading, walking or doing yoga.

Positive attitude: pay attention to positive things and review your achievements, feelings and moments of joy.

Communicate with others: share your troubles with friends, family members or trusted people, pour them out, and reduce the burden on your heart.

Exercise: Exercise can release the tension in the body, promote the release of endogenous pleasant substances, and help improve the mood.

Meditation and mindfulness: practicing meditation and mindfulness can help you calm down, focus on the present and reduce stress and anxiety.

Find a solution: If you are upset about a problem, try to find a solution. Make an action plan, solve problems step by step, and reduce annoyance.

Restrict stimuli: avoid contact with stimulating stimuli, such as social media or negative information.

Seek professional help: If your anxiety continues to affect your life, consider seeking the help of a mental health professional.

Everyone has different ways to deal with upset emotions. Choose the method that suits them, pay attention to their emotional needs, and adjust their mentality in a positive and healthy way.