Iwtl how you deal with sadness/anger

Everytime I fell an ounce of sadness and or anger I want to completely shut down and start scrolling for hours

My problem isn't that I look sad or angery in public or anything I can very much hide my emotions very well and make myself appear happy even if feel hurt or sad (hence the flair)

And trying to get help in fixing/talking about what I am sad about(irl or online)... is not an option

And trying to listen to music isn't an option that helps

So pretty much I want to deal my pain in healthy way