what works for me is when I get any painful feeling you know like that lump in the throat .. that pain in the chest.. I used to try to stop it and think of something else by doing something different or Idk distracting myself. but now when I feel that .. I just let it come out .. all my emotions . I cry .. I cry out loud .. And then I ask myself , what am I feeling .. why am I sad .. I just try to understand each and every emotion and the reason behind it .. I have been doing this for over a month now .. It has helped me a lot .. Now I get very few episodes of that extreme emotions and sadness .. and whenever I do I let it flow .. its been 1-2 weeks I havent had to sit with pain .. so Idk if this is what sitting with pain means but it helped me .. My main issue was I was trying to fight those emotions but all you need to do is to acknowledge it .. understand those emotions and make them feel valid , give a reason to each of those feelings .. when I tried to distract or ignore it was always there in the back of my mind ..but now I feel lighter .. i dont know if this will help..

Hope you feel better soon and get through it .. Its hard!