You are not the emotion. People often say "I am sad." "I am mad."
But actually, we are not emotions. We are feeling emotions.
So instead of "I am sad." We should think, "I am feeling sadness."
This gives us the opportunity to recognize the emotion, but also to help distance ourselves from it.
I do not think this is something that can be done instantly.
However, I am going to start thinking this way to see if it can cause more mental clarity.