Feeling/carrying negative emotion throughout the day

I am doing power of emotion in study vault for the month. I could follow all the steps of feeling emotions except the last step of carrying the negative emotion throughout the day like a purse. I don’t know but carrying negative emotion doesn’t feel like no big deal…… because it hurts…… it really hurts …… Any ideas to make carrying the purse of negative emotion throughout the day doable and manageable? How do you do it? How can you actually feel and carry negative emotions like persistent anxiety throughout the day in a doable way as if it is no big deal? Together with practicing generating usable emotions like confidence throughout the day? How do you balance it? I would be very grateful if you could give a detailed explanation. Thank you.