22M I'm embarrassed and scared. -$31,500 in losses. How can I recover?

I realized all my gains and spaghetti hands this morning. After losing 3 main points of key resistance, I just assume hell and only that. Losing 30k is insane. I honestly have been holding really strong for a long time but seeing this amount of support loss was just too much for me and I decided to pull the trigger this morning after it hit 50K.

I mostly invested in medium cap alt coins. All of which had dropped at least 50%. Few of my meme coins were down 80% but that was a smaller percent of my portfolio.

I also want to say that I do have what is left of my portfolio which is not much, ready to buy back if I see lower prices. I'm really feeling horrible as a trader but I didn't want to wait for years to my money again.

Overall I'm embarrassed and scared about losing this much and being so confident for so long only to lose this badly. This seems like the blacks swan event to end the whole thing with Japan.

Hoping someone can put my brain on the right track as I'm a bit unsettled and disillusioned right now. How do I come back from this?