So in order for me to break out of it, I've found that the most effective way is by utilizing Te to make my Fi concrete and to help me distance myself from the situation so I can look at whatever my Si is picking up differently.
The first thing i do is go back to some of the events and try to gather more information. Often this is where i bring in my best understanding of MBTI and cognitive functions and try to see the situation through the eyes of the other person (AKA Ne). Once i've stepped back enough, usually i sit down and try to properly articulate my feelings, look at the situations that trigger them, and look for the big picture.
once i have gathered more information, properly identified what the Fi that's feeding my Si is in proper Te fashion, I rarely find the need to invest any more negative energy into the situation. I can now search for possible solutions, make a game plan, and then use that information to force myself into confronting the problem.