The next time (and every time) you catch some negative thought or feeling that says, "I am anxious," "I am scared," "I am mad," or "I am in so much pain" -- the first thing to do is to come wide awake to yourself. By taking the following inner action, you can deliberately snap yourself out of that dark dream that is trying to weave itself into your identity. Rather than allowing yourself to be drawn into all the reasons that have appeared in your mind to justify why you should cry, reach instead for the shelter of the present moment. Then, while knowing that this negative state is present and pressing you to identify with its little life, work as consciously as you can to drop everything in that negative declaration except for the awareness of I am.
In other words, let go of any dark definition of yourself about to be draped over you. Just stand there, in the Now, within the light of your awareness and allow your newly awakened state to give you its identity. Then be still; just watch. Be the new you that sees the moment as it is -- instead of being deceived into seeing what that false I wants you to see so that it can go on stealing your life!
Your awareness of these troubled thoughts and feelings roaming through you is the power that keeps their harmful and self-limiting influences from having control over you. Their aim is to get you to define yourself by identifying with their dark and defiling energies. Your aim is to remember that who you really are cannot be confined by dark thoughts or feelings any more than the light from a bulb can be contained in its glass.
As with all true spiritual exercises, we must approach them with great intention and persistence. The habitual dark states that have been misguiding us up to now will not give up their place at the steering wheel of our soul without struggle. Never mind any setbacks that you may experience as you put forth these new inner efforts. Whenever you find yourself a captive in the dark little kingdom of some unkind, troubled thought or feeling, just remember right then your wish to be. Drop whatever would define and limit you by bringing yourself back into the great and unconditioned Now where all is one. That's your part. The truth will handle the rest.