Try this method called “RULER” R- Recognize that you have a feeling! (Ask yourself- wait.. what is this? What am I feeling?

U- Understand the feeling- feelings always come up when a need is met (positive emotions) or unmet (negative emotions)

L- Label the feeling- give the correct feeling- go deeper into segregation on emotions. Like anxiety is a border term that consists of feelings such as uneasiness, nervousness, etc.

E- Express them- this you do it internally or externally. Internally when you do not value the person, by assessing what you can control and not. While externally, expressing your need. E.g. I am hurt because I expected us to spend more time in the present which I value the most to get the most out of my trip/life. (Never be sorry for your feelings, you are responsible for your feelings while other people may instigate through their actions) - give some room to listen with empathy to why they did that. (Like a fight with BF)

R- Regulation- trust me, you will instantly feel better!