You may be angry, you may be sad, you may be livid. It might be about something that happened yesterday, or ten years ago.
Now, this can be tough, but ‘eat the cold’: look that moment in the face and plot it out as a series of events. In other words, instead of telling us how you felt, tell us what happened.
Next, step into character. Be the person who caused the most pain. What motivated him to act this way? Test out different scenarios. What happens if you handled things differently? What have you learnt? Would you act differently next time?
Digest the emotions just as your body digests food. Get rid of the junk and keep the energy.