There is a lot in your comment that resonnates with my way of practicing, and I will not be able to answer everything, but I feel like I need to try.

What the article gives is a very formulaic correspondance table between emotions and "messages": anger means this, fear means that. This reminds me a lot of "dream dictionaries": things of the kind "if you dreamt of a tree, it means that you want to sleep with your mother", and "if you dreamt of a dog, it means that you have repressed memories of abuse by your father". This, in my experience, is not helpful. Even adopting a more nuanced approach to dream interpretation, purely intellectual analysis of dreams tends to fall flat: you can build a very plausible interpretation of a dream, but (a) it does not mean that it is "true", and (b) it is often quite hard to know where to move from there. What is helpful is to try to reenact the dream in imagination, be attentive to resonances in the body, and see how things evolve.

Now to Buddhism: I am quite familiar with several Buddhist traditions and studied quite a large portion of the Pali canon, and I am not aware of any advice of intellectualization. Note that there is not even a word for "mind" in Pali: the closest is "cita", which is often translated as "heart-mind" - it is the rational and the emotive/feeling together. The Tibetan tradition also places the center of the mind in the heart, which is where you _feel_ things. So if you have some references to explain what you mean, I would be interested. There are broadly two main ways I learned from Buddhist (or Buddhist-inspired) teachers to work with emotions, and they are the following:
- classical Vipassana insight meditation: feel the emotion, and decompose it in smaller components. Look at how impermanent it is. See how the various elements (the resulting papancca ("mental proliferation"), the feeling in the belly, the agitation, etc) really are not bad in themselves, see how there is no such thing as "the emotion", just an ever changing flow of sensations and thoughts. See how the emotion and sensations change when you stop resisting them: in big part, they are fabricated through your aversion, greed and ignorance (the "three poisons"). If you do this long enough, you realize that the emotion is "empty": it has no independent existence.
- Rob Burbea's version of insight meditation, based on "ways of looking": based on the insight that emotions (and all phenomena) are empty, actively look at the emotion through a variety of lenses: see the emotion as a message from the divine. See the emotion as a biochemical process. See the emotion as a aggregate of impermanent sensations. when you do this over and over, you again deepen your insight into emptiness.

The core of those approaches is to _feel_ the emotion in all its complexity, not just the intellectual interpretation of it. Of course, there is a skillful use of concepts involved: "looking at the emotion as impermanent" is a concept. But what you do NOT do is to solve the emotion like a puzzle, a stay content when you realized that it is due to your father abusing you as a kid.

Note that I also did CBT with a trained therapist for a while, and it did not work at all for me: I am already a lot "up there in my head", and only when I dropped it and switched to approaches that focus on the body did things start to unwind.