This is really hard to do, I get it. The best thing I find helpful to me, is take 10 breaths. Then visit that feeling again. Give yourself space to understand why you feel the way you did about it initially so you can learn from it. Maybe even prevent it from happening in the future or understanding why it needed to happen.
The point here is you CAN choose. You might think you can not or don’t have the ability to, but you do. The pause and breathing can help.