I am sure everyone who reads this, regardless if it is today or 100  years from now will have had experiences that are unpleasant and have gotten lost in craving for things to be different.  I happen to be experiencing just such a situation at the present time.  Doesn't matter what it is, what is important is how the mind behaves and how the tools the Buddha gave to the world are incredibly helpful in not getting lost in the downward spirals of the "what if's" or "why me's".    So often the mind jumps from whatever is happening now to the thing that is consuming the mind without us even noticing and when we are not putting effort or energy into being mindful we can get lost for long periods of time stuck in these negative rumination states.  Joseph Goldstein describes this as agitation in the mind.  If we are aversive to the situation, ruminating on it makes us feel scared, frustrated, angry,  depressed and unhappy.  So what can  we do?

First we must notice what is going on in the mind, mindfully noticing and once we notice the mind is consumed with something, stop. This skill to notice what the mind is doing and respond to it skillfully is something we train for in meditation.   So once you have noticed your mind is not doing not quite helpful, say to yourself something like  " What is happening in the mind, in the body,  what emotions are present?" Then inventory what is happening;  The mind is doing this,  I am aversive to this situation, the mind is tight, fearful, frustrated, angry.   What is the body doing?   Noticing the feeling of tightness in the body, maybe the breath being held, the jaw could be clenched.   Emotionally there could be depressive or sad feekings  about the situation.

The Buddha told us to avoid this "Not craving after passed experiences or bound up in hope for the future but instead with insight see each arising state"   Not bound up in desire and craving.  "Now it is like this" .

When I notice the mind is replaying these tapes, the old ones and the future ones, the quicker I notice and choose to  turn the page, or lay down these thoughts, the faster I feel better - it is that simple however, laying down difficult thoughts doesn't  guarantee they won't arise again, maybe even quickly.  Responding to whatever arises instead of reacting is what works.  Also intentionally placing the mind is positive and skillful areas will also help.  My understanding is this; we do not choose what thoughts arise, but we do have some agency on what thoughts continue.

The other consideration that came up for me in this ongoing difficult and frustrating situation  was to offer Metta to those involved.  Unhappiness can often make us angry or resentful towards those we may be dealing with .  By genuinely offering Metta to those we feel ill will towards, our hearts can soften and we can feel better.  Regardless of the issue, feeling better or even feeling just okay is what most of us are hoping to achieve through practice.