Model implementation

1.) how often should I be using the model? I’m assuming the answer is going to be as much as needed or all the time

2) Is there a recommended plan for integrating the model into one’s life? should you start out doing 3 a day?

3) I understand that I am to sit with my feelings instead of pushing them away. How long should I do that because I can spin on a negative thought for hours and hour and create new negative thoughts based on the first one.