In Minding the Body, Mending the Mind, Joan Borysenko outlines three common emotional mind traps:
Denial: Your conscious mind is completely unaware of an emotion, but other people may be reading clues in your behavior. Or, the body may be expressing this blocked energy through illness.
People can avoid these common emotional traps and improve their emotional health, attitudes, and self-esteem by using the BARES model  of shifting emotion. You can try these BARES steps:
How do you shift to a more positive emotion?
The Institute of HeartMath has conducted numerous studies that show we can create positive emotional states in ourselves quite quickly and that this positively impacts our physical functioning.
To shift to a more positive state, you need to actually relive a positive feeling and experience it in your body (not just visualize or talk about it). In less than a minute, you can shift an emotion, change what is happening in your body, and become happier and more effective. Your body is capable of responding in just a few breaths.
Sustained positive emotional and affective states have a wide range of benefits, including reduced mental stress; decreased anxiety and depression; improved social functioning; enhanced thinking; increased emotional intelligence; reduced tension and physical stress symptoms; decreased burnout and fatigue; and enhanced physical vitality.
Emotional state and breathing mirror each other. Paying attention to emotions and breathing can help people identify and alter their responses. Fear, anger, and sorrow are usually the most challenging emotions, and are often reflected in breathing in the following ways:
In the midst of a busy day, a cleansing breath is an effective way to release negative energies and return to a place of balance and equanimity. When people exhale, they breathe out not only carbon dioxide and waste gases, but also mental and emotional toxins, concerns, worries, sorrow, anger, and fear.
When people inhale, in addition to oxygen people also take in life energy, light, love, happiness, and inspiration. Consciously focusing on inhaling, even for a few breaths, can become an exercise of healing and balance.