https://firstindependentchurchofscientology.org/wp-content/uploads/2020/09/1950-DIANETICS-THE-MODERN-SCIENCE-OF-MENTAL-HEALTH.pdf
https://stss.nl/stss-materials/English/Books/Science%20of%20Survival%20SOS.pdf

These two books deal exactly with what you post about.
They give methods and structure on how to address the things you mentioned.
They can be downloaded for free and read offline.