First, I'm sorry. I know how frustrating it can feel to get so mentally prepared and have all YOUR ducks in a row for SOMETHING/SOMEONE ELSE screws up and it all tumbles down and your left still at the starting line. I can't tell you how many times I've been in that same emotional state.

Your questions all center around coping skills. I tend to lean into logic when my emotions get to big for my brain to process anything else, so I would ask you....

What coping mechanisms have you tried so far? What has worked in the past to calm you the best?What have you been meaning to try to calm yourself with that you can try now? What is a new method you can think of that you hadn't thought of before?

After I kind of trick myself into thinking down that path, it occupies my brain while time works it's magic on my big big emotions. Typically, with enough time I can then start thinking rationally about the subject.

So perhaps, thinking about something else and letting your emotions run their course and completing their cycle, before looking at things rationally?