How to Process Feelings When You're Sad or Anxious

This is something a lot of men in their 30s don't talk about. How do you process things when you're sad or angry? I kind of get mad at my parents. Do you have any advice for just like a hypothetical adult that sometimes feels overwhelmed and thinks they're not good enough? If you take a break, go do something fun with like some people you know then try to go back to it and try to go out with your friends.