Having a reaction doesn't mean the day is bad, or that you have failed. Can you try to reframe what happened? Like, you (understandably) jumped at a knock on the door...and were still able to make a phone call! You were overwhelmed by the phone call...but were still able to reach out here on PC.

I'm sorry today is hard, but you are still good, and you can still feel good about how you are trying to manage some hard things.