Just let the emotion be had and let it move through. When allowed its existence, it’s expression, it can eventually dissipate.
Find healthy ways to express anger. Use your body. I lie on my bed and throw a cushion as hard as I can at the wall again and again. Or I garden hard out and rip out weeds or dig the earth with a vengeance. Find whatever safe way works for you.
Balance allows movement. If an emotion has you like quick sand for a long time however, it’s necessary to look at what thoughts are linking to it and perhaps keeping you entrenched.
None the less, none of it is wrong.
You are not wrong for feeling.
You are not wrong for thinking.
You are human.
And you are learning.