Andrew Huberman has this idea about Duration, Path, and Outcome.

https://www.instagram.com/reel/CHLavYHn-BG/?hl=en

Duration - how long will things take?

Path - how will we get there?

Outcome - what's at the end, or how I think of it, what does done look like or where do I want to be?

Things like anger and anxiety are IMO, when our brains take an unfortunate offramp instead of solving for these. I've used this as a analytical framework to calm myself and make a plan to get out of a jam many times: physical pain, pressure-cooker work stress, interpersonal conflicts.

I have also had significant success using it as mini-framework to help break down problems people have come to me with. There's a lot to emotions in general far beyond "psychologists HATE this one trick" - don't let me oversell it, but it immediately came to mind reading the article.