First, don’t tell me that the answer is just to “not bottle things up”, because that’s objectively incorrect too. Society doesn’t want you to have any negative emotions. I need to know how to not express negative emotions at all whatsoever unless I’m alone. I know it can be done because it is done in many other people on the planet.
Edit: Ok so I think one of the things I want to try doing next is ask for a med change from my psych provider.
You have to do something physical. Run, do some intense workout with cardio and weights, wail on a punching bag. Maybe all 3.
Let your brain focus on something that isn’t words in your head, and exhaust you physically, and you’ll quickly learn how inconsequential other people’s petty BS really is in the grand scheme of things.