Debrief a bad day into something usable

Today went badly. Here's what happened: {{describe}}.

Help me process it usefully, not comfortingly:
1. Reflect back what happened in plain factual terms, separating events from my interpretation of them.
2. Split it into: what was within my control, what was influenceable, and what wasn't mine at all. Be fair — don't let me take blame for the third category or dodge the first.
3. Of the controllable part, name the decision point where a different choice was available, and what made the worse choice attractive at the time.
4. Ask me the one question that would clarify what's actually bothering me, if it seems like the stated problem isn't the real one.
5. What, concretely, is repairable tomorrow — and what's already done and needs accepting?
6. One thing to do differently, small enough that I'd actually do it under stress.
7. End with the thing I handled well today, specifically, without flattery.

Don't reassure me. Don't reframe it as a growth opportunity. Just help me see it clearly.