It’s natural to label emotions as good and bad. But joy and anger are just feelings. One is pleasant and the other is not, but both will pass eventually.
It may be more helpful to look at your emotions as a series of shifting urges and sensations without categories. That’s because labeling an emotion as “negative” may make the feeling worse. You’ll struggle less when you’re anxious if you can make a conscious decision not to dwell in negativity. Try to practice slow, mindful breathing instead.
Another technique is to think of your experiences as facts, like a story. If you can insert more objectivity into the situation, your emotions will no longer have so much pull over your mood and your judgments. Learn more about how to accept and control your feelings in our Instaread on The Happiness Trap.