I think your post is exactly what is criticized by OP. In the first part of the post it is explicitly stated men should not talk over the fear of women. A message like yours seems to blame people just because they criticize the way of discussion in some places. I think it is obvious that men are influenced in a possible negative way, when they are always seen as danger. At least for me it probably contributed to my low self esteem, especially in all sex/gender related topics. I think, we as men do so much harm, I don’t want to take part in this. But i took it to the extreme, so I was ashamed of everything sexual about me. But as OP said, all of this doesn’t invalidate the feeling of any woman. But for example this situation here is not governed by fear, still it seems you can’t discuss the social effects of this sentiment “against” man, without discrediting the other side. Sure, violence done mainly to women is the most important topic. But if men always get portrayed as danger, I can understand some are open to other, more misogynist worldviews.

I cannot recommend mindfulness enough, as already suggested by many others in this thread.

I think, you said you are already in therapy? In this case, I would definitely talk with your therapist about this and things you want to adopt beforehand. If you want a simple concrete tip, you could try the “mindfulness coach” by the US department of veteran affairs. I liked it a lot and the apps from there get good privacy recommendations from mozilla.

I am a bit suprised by the many people recommending to just stop giving fucks. Is this what you really want? Or do you just want avoid the emotions of taking control?

You do not need to be that hard to yourself when your feeling “wrong”. Yes it is probably better for yourself if you don’t overreact. However you cannot really cotntrol your feelings. So it is still better to accept your anger. First, as you said, it drives up the frustration, because now you are also worried about your feelings. And second your original emotion wants to be “noticed”. I read and experienced a few times myself, the “wrong” emotion disappears often quickly when you accept it. It is an essential concept of mindfulness, to accept your emotions.

Edit: As far as i understand it and experienced it, saying to yourself “no i shouldn’t be angry about this” won’t change your thinking

Don’t be so pessimistic about it, i thought as you do. However, if you meet a person fitting to you, it is of no importance that you have no experience. I had my first date recently, probably ten years later than most. While i was embarrassed, it was no problem for her and she was very considerate to me.