As a topical extension, there are entire therapeutic modalities (like Cognitive Behavioral Therapy) that assist people in doing this kind of in-the-moment emotional reflection and recontextualization. If this sort of thing is difficult, seeking out a therapist that specializes in these modalities can be helpful (and seeking the support of a therapist does not require a person to be ‘mentally ill’).

What's the best book on CBT technique that you would recommend?