Hi B A R:
Welcome to the DhO.
At the I kind of feel overwhelmed by mixed stages of emotional turmoil between fear and sadness, sometimes i feel very nervous, sometimes i feel just like having the greatest hangover ever. Sometimes i feel sick and I can't eat. I can find some rest in between and i can also hold up some positivity as it gets a little better every day. I try to go on as usual (work, etc.) This goes on for about 5 days now.
i just realised that i have built up a whole lot of tension since reading up alot about A&P and the dukka nanas.
Anyway, this sure can make things feel worse big time and i think it resolves the most of my question.
In hindsight, I wish I had known the maps several years ago. MCTB was my first accessible view of them and it helped a lot.
So, no matter whose maps you use, knowing that the dukkha nanas can be exhausted (transformed, not shut out) is useful.
I also think it's incredibly useful that you know to identify tension in your body.
What I recommend from my experience of dukkha nanas is lots of simple, cardiovascular exercise to burn off tension formed from mentation, specifically negative ruminations. So, I had a practice of intense 20-minute running/elliptical and sometimes I had hour-long swims. (I still sometimes do these things, but just because I can, not to relieve tension from dukkha nanas.) In addition to burning off negative rumination (by pre-occupying the mind with physical effort which requires the mental capacity to keep encouraging the physical work (e.g.,"keep going, do your best, it's only 20-minutes, come on, you can do it..."), exercise provides endorphins which cause an uplifting feeling, even a super-competency, "Ah, I can do anything!" (which is an exaggerated feeling, but a relief from the exaggeration of the negativity of dukkha nanas).
So, if you sit first, or even read a depressing article in the news, consider paying attention to the tension and the affective feelings. Then exercise. Perhaps do this for awhile until you can deepen your practice safely (such as on a retreat, or in a home retreat, or on a day that you can dedicate to the dukkha nanas - preferably buffered by another day off immediately following that day).
I also focused on getting to sleep early and getting plenty of rest when I could. It was still a very bumpy road for me. I managed to get good and sick for a few years which really brought dukkha nanas to a head!
As you have already seen dukkha nanas can come and go over time. In order to transform them fully, they cannot be avoided, but can be sensibly engaged when they arise.
Good luck!