Help. Been gambling initially was down 20k then after three years in this recent rally was only down 5k back to 20k

I recently invested in META but I’m down 20k and need help believing in this stock my POS is 300 and put my life savings. Im not built for this stock market and I hear the market is gonna crash. Sell now and buy the spy or hold? Can’t take any more volatility? Will META be ok?