Glad you got some release

now you can carry on with your practice knowing that if anything emotional comes up, you can deal with it in real-time instead of running away from it.
It seems that you tried to change the feeling by talking to yourself and visualizing. I normally wouldn't do this, but it works...so I'd say do what works for you in that moment.
The question on whether to do insight or concentration? Well, you can't do one without doing the other. When you're noting sensations, it takes concentration and consequently this develops that skill. its just a case of putting more of your attention into doing one or the other.
My advice would be to find a practice that works for you and do it!
richard