Sometimes my brain feels like it's stuck in a loop

I ran a meeting today and it didn't go as well as I had hoped. My video was delayed from what I was saying, was just overall more nervous than I had hoped to be which than caused me to rush (which didn't help at all with the video delay).

I know logically I should just take this as a learning situation and do better next time. But I can't stop thinking about it. I know I'm going to go to bed tonight and think about all the things I could've done better and not get any sleep.

How do people "change the channel" in their heads?