One of the tools I use to downgrade emotional intensity and create a little space for acceptance when I'm overwhelmed or anxious is EFT tapping.
There are plenty of sources to learn more about EFT and how it's evidence based and become embraced by mainstream academic and medical institutions.
I recommend this instructional video to learn the basics, as well as the book "The Tapping Solution" by Nick Ortner if you're hungry for more.
In the meantime, here's an EFT sequence for processing a diagnosis of breast cancer. Just follow along with me. If something I say doesn't resonate for you, just tailor it to what does.