Life stinks some times. But it's that stench that builds character.
When life throws you lemons, make lemonade. There are quotes that remind us that life presents challenges for us to overcome. They remind us that life isn't as rosy as it seems in the movies or in social media. Overcoming these challenges makes us what we are. I could not be the same person, with the same character, if it were not for my experiences.
When you are able faced with troubling information or must overcome an immense obstacle, do what you would normally do: plan, execute your plan, and adjust as necessary. But also relax and reflect when time permits. Overcoming adversity is taxing already. Constantly thinking about it is a downward spiral into destruction. And that is bad because others are depending on you. Take time for yourself. Think about how this adversity shaped you. This perspective will help you through.
These can also help you through some tough times.
Breathe. It works. Focus on your breathing, nothing else. Meditation practices are built on this alone.
Be present and mindful. Think about nothing else but the present. The past is gone. The future is not here yet. The present is all you have.
Slow things down. Your adversity dictates this. But to the extent possible, slow things down. What we think of as emergencies are sometimes not. We should not worry about tomorrow when today needs our attention.
Pet a cat (or dog) when you see one. This can take your mind off of the stench that life sometimes brings, even for a brief moment.