Stop Talking to Yourself
In Buddhism, there are several categories of suffering, one of which is called "The Suffering of Suffering," which is different from the normal suffering human beings face.
We all experience loss and disappointment. But we increase our suffering when we develop complex stories about where it came from, where it's going, or whose fault it all is. I'm not saying we shouldn't be thoughtful about the events of our life, but at a certain point, all that storytelling becomes counterproductive.
Instead of analyzing your feelings, you can consider the counsel of American Buddhist nun Pema Chödrön: "Feel the feeling and drop the story."
Try this: When you notice you're beginning to spin out, instead of thinking about your suffering, feel it. Notice where it resides in your body, whether it feels hot or cold, dull or sharp, speedy or spacey. You could even cry or stomp around. Be patient and let yourself feel what you're feeling as an end in itself. You'll be amazed at how much faster suffering resolves itself when you cut out the suffering of suffering.