Feel free to explore these complementary resources and interesting reads I have listed below, and educate yourself at your convenience wherever you are.
BLOCK OFF TIME TO FULLY IMMERSE YOURSELF
In order to feel better long and short-term, do not repress, avoid, or obsess about emotional stress. Instead block off up to 1 hour that day to immerse yourself and allow yourself to do whatever you feel the emotional urge to do. Here you can "obsess", replay the upsetting exchanges, rehearse hypotheticals, or journal your immediate feelings and thoughts. Once the hour is up, you distract yourself from the emotional pain and remember you can always dedicate another hour of immersion tomorrow.
DISTRACT YOURSELF FROM THE EMOTIONAL PAIN
"Obsessing" or ruminating won't do you any good. Distraction can be a healthy way to get unstuck from emotional stress. By distracting yourself, you are practicing to step away and clear your mind for 1 to 2 hours. Healthy distractions are : a feel good movie, fun activity with friends, satisfying mental challenge, a hobby, exercise, listen to podcast, etc.
Writing down your feelings and thoughts encourages you to slow down, pay attention, and think about what's going on in your life and your reactions to them. Journaling can be a cathartic release for your inner most thoughts, help you identify your emotional stress triggers, and remind you that you are the author of your life story. Journaling is my go to if I want to immerse myself in my most distressing of emotions and thoughts so to clarify, validate, and reframe so that the ending to my journal prompt uplifts me to press on.