A rough interaction can stick with you. That's normal. What matters is what you do between that door and the next one.
Take a breath
Give yourself a moment to reset. Drink some water, breathe, and separate the last interaction from the next one. You don't need to carry someone else's mood down the street.
Review without spiraling
Ask yourself whether there's one useful lesson. Maybe you could have been clearer or listened longer. If there isn't a lesson, let it go. One moment is not your identity.
Lean on your team
Talk it through with a coach or teammate when you need to. Good training means having people who help you improve, not just telling you to push harder.
Progress is often quiet: you show up, reflect, and take the next respectful step.