Tools that I have found to be particularly useful for me:
pay attention to the present,
choose an object, and describe it with your five senses: feel, sight, sound, smell, and taste
"Everything is awful and I'm not okay"
stay in the present
Don't get trapped in anxiety about the future, or regret about the past. The present is the only thing you have control over.
a treatment for depression
opposite to emotion
Your thoughts / feelings / behaviors affect each other. If you feel depressed and don't want to do anything, push yourself to go outside and do a few things.
suffering = pain + non-acceptance