After any hard day, ask yourself one quiet question: what would I do differently? Then let the rest go.

A hard day can be replayed usefully once or uselessly all night. The difference is the question: one that produces an instruction is finite, while asking what is wrong with you has no end. Taking one lesson and leaving the rest is not avoidance, it is how you stop a bad day from spending a second day on you. The rest will keep if you ever need it.

Tonight, ask the single question and answer it in one sentence. Write the sentence down so your head does not have to keep holding it. Then do something that occupies your hands, which is easier than ordering yourself to stop thinking.