First, don’t tell me that the answer is just to “not bottle things up”, because that’s objectively incorrect too. Society doesn’t want you to have any negative emotions. I need to know how to not express negative emotions at all whatsoever unless I’m alone. I know it can be done because it is done in many other people on the planet.
Edit: Ok so I think one of the things I want to try doing next is ask for a med change from my psych provider.
The trick is having people with whom it is safe to voice negative thoughts and opinions. Generally it’s the same people who confide in you. There are also other ways to vent that pressure a little bit in the short term, but expressing that negativity to other people is not really replacable.
For guys (as I assume you are), this can be very hard to find, or to build these kinds of relationships for cultural reasons, but it is fundamentally necessary to being an emotionally healthy person.
You voice the small negatives on an ongoing basis so they don’t pile up to the point that they’re explosive.
Getting a therapist, so you have someone you’re paying to hear your negative thoughts and feelings can make it easier to start. Its often hardest at the beginning because when you first start voicing the things you’ve bottled up ongoing, the intensity will generally be higher than is pleasant for people to be around, and you kinda have to let off enough emotional pressure for a while before the intensity comes down. A therapist could be helpful in doing that without having to unpack the culturally ingrained masculine discomfort with vulnerable or uncomfortable emotions (in some ways, in other ways therapy is harder. But it’s private and comes without the normal social expectations of being positive)
Good luck! This is a really hard thing to work through for a lot of men, as a society we really set men up to fail in this way