In Solution training, we've found that these feelings do not come randomly, but in a natural flow and order. It sometimes helps to shout and cry each feeling verbally. Then pause and wait for the next feeling to appear, which it will. Again, feel it in your body, then throw it out the way a modern artist would throw paint on a canvas. What you do is to move from your heart to your head and, like an archeologist, examine the trash you've thrown so far.
Chances are that what anchors the trash is an expectation.
So write it down. If you're like many people, you'll look at your expectation, realize that is actually ridiculous or impossible, and you'll burst out laughing. Then write down some expectations that are reasonable, and the rewards you'll get from them. You'll be back in balance and on the path to joy. Go ahead and try these tools the next time you're overwhelmed by your own emotional trash.