Step 1: Draw it

Step 2: Write the irrational things I'm feeling

I do not want to have to fight for your attention against some video game! I don't want to do this anymore! I need you and you're just playing that stupid game again! I am hating your friends more and more because of this! why do you have to do this to me every time?! What do I even do if I know you're just going to ignore me for it?! I told you I was upset! I told you and you didn't even care!

Step 3: go to bed and cry about it.

Result: Wake up in the morning feeling better.

My guess that this is just a result of anxiety that I haven't gotten around to controlling, I am starting to see a pattern in my day to day life that leads to these feelings so I know that soon I will be able to power through it, until then, these steps are just going to have to get me through the times when I feel like my throat is on fire and my heart is gone.