Here's a great strategy from Phillip Moffitt for working with unpleasant emotions .

Shinzen Young created this breath awareness exercise to develop concentration, sensory clarity, and equanimity. It is also designed to foster the cultivation of an ongoing mindfulness practice by providing both short-term and long-term benefits.

Focusing on our in-breath, we release the past, we release the future, we release our projects. We ride on that breath with all our being. Our mind comes back to our body, and we are truly there, alive, in the present moment. We are home.

Thích Nhất Hạnh