My stressy day at work

I had to make some phone calls at work and when the conversation deviated from the script, I make a complete *** of myself and then I had to go to a new part of the office I’m not used to going to and I had a mini meltdown. Since these 2 events I’ve been beating myself up instead of being kind to myself and it’s ruined my whole night/day, all I’ve been able to do is listen to music, because I know if I tried to do anything else it wouldn’t register because my mind is elsewhere