For me, loud noises in the background help. I usually put on youtube videos as well as something that makes a consistent whirring noise, like an AC. Then I turn on my side, hug my blanket, and (this is probably not applicable to most people) think about my characters instead of myself and try to forget I myself exist. That way, I can push out all the painful thoughts. Most of the time.
It obviously doesn't always work.
If I can't push my thoughts out this way, I write everything I am thinking down in the notes app on my phone, probably crying the entire time, for about an hour. Afterward, I will probably be so exhausted that the other method should work.