Train your response until adversity stops getting the first move mentally.

When you have no rehearsed response, hard news gets to act first and you spend the following hours reacting to your own reaction. That head start is what makes setbacks feel so overwhelming, not the setback itself. Training a response means deciding in advance what you do in the first hour after something goes wrong, so the situation meets a plan rather than a scramble.

Decide now on your default opening move for bad news. Walk, write it down, call one person, wait a day before deciding anything. Practise it on small annoyances so it is available when something larger arrives.