Yes, our 401k portfolios are down. And? There are still decades to go for many of us. So ride the wave and seek help about that TDS. I'm approaching 40 and have about 30 years left. As I grow older more of my investments will become more stable. You sound young too. You have time to get it all back.
For instance, If you had had 100,000 in your 401K in January 1988, by January 2020 it would have been worth 2,142,00 for a gain of 2042%. So take a chill pill.