When you think about a thing over one hour or two hours don't think about it. Just do other things. And you will find you have finished many things meanwhile you suddenly realized a thing has an adapt way to deal with it.
So sometimes don't make yourself indulge the terrible situation. Please believe whatever good or bad it will have a finishing date. It also has a way to deal with it.
It happens that is not making you to punish yourself just because a thing that is unexpected in your life.
It doesn't matter. Whatever you done just start to take action rather than to think it again and again.
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