A bad day fills the entire screen while you are inside it. Zooming out will not make it hurt less, and anyone promising that is skipping a step. What it does is give the day a location: one point on a much wider surface that includes years you have not lived yet and people you have not met. The pin stays put. The map is just larger than the pin.

If today is one of those, move one step out at a time rather than all at once: this hour, then this week, then this year. If it does not help, stop zooming and just get through the evening.