Some lessons don’t have a free version. The hurt was the tuition. Don’t skip the class you paid for.

Some things can only be learned by going through them, and you did not choose to enrol in any of it. It is worth saying plainly that the pain was not a fair price and nobody arranged it for your benefit. Since it happened anyway, the one thing still available is to carry the knowledge out with you instead of leaving it behind.

When you are steady enough, write down one thing you understand now that you did not before. Only that. What you do with it later is yours, and there is no schedule.