Extreme Emotions

I'm new here so I should probably start this post off by saying that I'm not sure if I have BPD, and I'm not here for a diagnosis However I was told by a psychiatrist that I have traits of BPD, and for some reason I really wanted to share my story with you guys here, to hopefully have some help with how I could manage my extreme emotions.
So last night I went to a friend's engagement party, where I only knew two people. Everything was fine until I was sitting in a group and felt slightly ignored. After that I couldn't control myself; I went straight to the toilets and started crying uncontrollably. It is now the next day and I find myself fantasizing about death, because of what happened last night. I know that this is highly irrational, but my emotions are so unruly and intense that it seems they have a life of their own. I've found it near impossible to change them.
So my question is: how do you manage intense emotions and self soothe? Do you have any tips and tricks that I could use?
Thank you so much,
C

Hey! Welcome unofficially to the club.

I've totally been there and those emotions are incredibly f**g hard to deal with.

In group therapy I was taught this. Sometimes it works, sometimes it doesn't.

Observe: What physical feelings am I having? Do I feel tense in my neck, shoulders? Am I sweating? Am I breathing hard?

Describe: What emotion is this? Why do I think I'm having this emotion?

DISTANCE AND DISTRACT:
Aka, get away from the thing that is triggering you. I often have to step away and isolate myself so I don't have an emotional outburst. Once I am away, damage control comes in. I will work out what I am feeling and why I am feeling that way. And then I look to find the nearest (healthy) distraction as I can.

Music is my number one coping mechanism. I find song that relates to how i'm feeling and then I belt it out. Walks are soothing. Showers. And something mind numbing, like TV or a movie help too.

SOme people like exercise. Running (allieviates aggression and nervous energy). Others are artists and will take to a canvass.

Find a way of getting away from the trigger. Find a way to distract. And find a way of channeling that emotion in a healthy way that doesn't involve projecting your emotion onto someone else.