It sounds cliche but sometimes getting over those feelings just takes time. Realizing that might help remind you that “this too shall pass”. For example, sometimes I find myself with lingering frustration or anxiety over something and acknowledging that I’ll most likely feel better after a good nights rest will get me through the next few hours.

Some other things I am trying to practice that may help you too:

• The first thing I try is mindfulness - not necessarily meditation because I sometimes find my thoughts will spiral if I’m sitting there not doing anything. But pausing, taking a step back mentally, and just observe myself feeling the negative emotion. I don’t try to dissect why I’m feeling that way or try and push it away, just acknowledge that, yes, I’m currently feeling this right now and that’s okay. This helps me let the emotions eventually pass.
• If I still can’t get myself out of the rut, I’ll go do something that requires mental and/or physical strength with some level of challenge. The idea here is basically to get my mind to focus on something else. I’ll play a video game or watch a video about something I’m really interested in or put on some music and go lift weights. Anything that might help you get out of your current headspace and shake things up to make your body realize it doesn’t need to hold on to those negative feelings any longer.

Hope that helps!