One of the main rules of trading, especially in crypto, is to trade with ammount that you can afford to lose. If your account is bigger than you can lose without pain, you anyway will have problems.
If you have cryptoassets without leverage, I think you can hold them, there is high probability that in long term they will rise again.
Now there is good opportunity to spend your time by reading and learning new things (blockchain, trading or anything else).
And try not to refresh quotes every 5 minutes