This one’s not all that hard to do.
Just observe one of your angers or expectations or terrors until it “thins”; that is, until it stands as only one mental event among the millions of others.
In other words: observe it to death. Don’t analyze it. Don’t shame yourself about it. Just observe how it comes up, whether it wears disguises, the emotions attached to it — things like that.
As it dies, you may notice something weird: it may feel like a death in the family, in spite of all the suffering it’s been causing you! Ghosts/illusions actually take on the quality of a familiar “acquaintance” that we are reluctant to do without.