Addendum
After posting this I walked 45 minutes to Cafe Borrone to give me a chance to put RAIN into practice. I'd stored up some anger and hurt since a confrontation with my wife on Friday morning.
First: which to focus on, the anger or the hurt? According to the book, choose the "biggest one" so I chose anger. And I must say, it really seemed to dissipate as I went through the RAIN steps.
At Cafe Borrone I settled into reading Learning Swift Programming and a pint of Racer 5 IPA. (Yes, the propeller on my beanie is spinning rapidly. Wouldn't you like to read about optionals and tuples?) As I was reading my thoughts drifted. I realized the next emotion to come up was fear.
Where is all this headed? Will she (does she) still love me? Aha! Another opportunity to try RAIN. (Channeling Spock, with his raised eyebrow: "Captain, it appears you're experiencing the fear emotion that humans experience so often.") So yeah, I went through it again, this time for fear. And I'll tell you: it helped. Sure, I have some remnants. But the back has been broken on that emotion at least for now.
Give it a try yourself. Probably ought to buy the book (no, not the Swift book).