I thought this was an interesting "self-help" YouTube video to watch. The upshot is that unpleasant emotions cause a unpleasant physical reactions felt in the body, in waves, each for about a 90-second duration. The "one choice" is to decide "remain present." Rather than avoid these waves of unpleasantness -- through various means of denial or distraction -- try to "surf through cascade of physical sensations in the waves" and experience them. Watch the video for more detail. I thought the label-list of unpleasant emotion-sensations was rather good...
