A rejection email takes thirty seconds to read and three days to recover from. Budget the three days.

Bad news is small on the page and large in the body. The reading is over in half a minute, and then your head keeps opening it for days, replaying what you could have said. Treating that stretch as a surprise makes it worse, because you plan a normal week and then fail at it.

Next time something you wanted falls through, assume the following few days will be flatter than usual and plan around that. Keep the obligations that matter, drop the optional ones, and tell one person. By the fourth day you usually notice you are back without having decided to be.