It takes a lot of nerves to go through a full blown bear market. I don't wanna be a captain hindsight but what everyone told us when entering crypto space: don't buy more than you are going to affort to lose.
However, there are couple of things you can do. 1. Move your positions to stables. 2. Close your laptop for few weeks or months. 3. Buy the dip. The latter requires some true diamond hands and some real belief in crypto narrative. I wouldn't recommend it to anyone who is here to make a living, paying bills, etc.