Fundamentally, there is not intellectual quick fix that you can use.
You have to understand, your mind and body is a system that works in a specific way.
When you understand, but more importantly, when you start SEEING, how it works, you will then start understanding the true situation of your suffering.
Try this.
Observe what you deem as bad, as suffering. Now try to observe the glimer of joy that you have in you.
This might be some emotion that you have for your mother, father, it maybe a song that inspires you, ANYTHING that makes you feel joyful to life.
Now observe the pain again. The suffering, the rotting away, the fire.
Now look in to joy again, feel grateful for that specific memory that is dear to you.
Oscillate between the two. Slowly start tracking back your awareness. Try to gain distance.
You will start realizing an interesting thing…. Both of these feelings that you have, come from the same place.
In fact, its the same thing. Its just a different type of attachment to different things.
Technically, what you are experiencing is unconscious attachment to certain judgement about the world.
Lets put it this way, first there is the observer. Then the observer gets judgemental and starts playing the game that we are all playing.
"I am this, this is good for me, this is bad for me, because this is bad, I don't like this, because this is good, I like it, etc…."
This process… entangles you.
There is no easy quick fix six minute abs that you are looking for.
The process is one and the same for everyone.
Its learning to not have this massive attachment to random thoughts that you have.
The only way to attain that is by meditating, learning to silence your mind.
Another important thing is learning to observe, simply observe the painful thing.
Its painful because you are, in a way, constipated. Try observing the thing that hurts you(choose something simple first). JUST observe. Don't attach, don't "talk" about it for now, just look at it.
Emotions might come up, you might want to moan, or cry, or laugh, let it out.
By observing it this way, you, at least for the moment, learn to reduce the tension in that.
In time, this skill develops and you are able to shift around in your mind, reducing your chance of inflating those "bad feels".
Meditation, yoga, tai chi, healthy body, etc, all of these things play in to it.
Fundamentally, you have to make it a practice to learn this skillet, there is no other way.