What VectorZero said. What's causing the meltdowns? Is it mostly OB off the tee? Jail off the trees followed by missed hero shot, then pitch out, then not up and down from 100+? Or are you messing up the other end, getting around the green in 2 (or 1 or 3 on par 3s and 5s) then blading a chip through the green, not getting close on the 2nd, then 3 putting?
For an example of learning to avoid the blow up holes, mine tend to be caused by bad tee shots. My big miss with the driver tends to be a big push fade/slice. Things that have helped me reduce them are:
1) Hitting less club off the tee. I'm pretty long so this is easier. But I still had to get over feeling like if I could hit driver/SW into a par 4 with a good tee shot then I should obviously hit driver off the tee. On that same hole I can hit 3i and have a 7i or 8i into the green. With the 3i there's a huge range of misses that still end up in the fairway or rough or at least if I'm in the trees are close enough to the edge that I have a decent punch out to a spot where I have a 30-40 yard chance at up and down for par, but where those same misses with the driver would have me totally in jail or OB or whatever.
2) Feel out your swing on a given day and set up accordingly. If I'm on a 430 yard par 4, my only options really are 3w or driver. Some days the 3w feels better, others the driver feels better. Hit the one that feels better. Also, if I've been hitting bigger fades/slices than on a solid day, aim all the way at the left edge of the fairway instead of mid-left.
3) This is pretty stock advice, but don't play low percentage shots out of jail. And this doesn't just mean don't attempt the ridiculous, tiny percentage superhero shot. It also means don't hit the shot you're fairly sure will work out okay but has a not super low chance of banking off a tree and maybe putting your right back in jail 20 yards closer. I'm pretty good with the punch from all my experience pushing the tee shot right into the trees. Often times I'll have something like four options: (i) totally perpendicular pitch out I'm positive I can get in the fairway, (ii) punch that gets me to ~80-120 yards that I'll only mess up if I totally blow it, (iii) punch that could get me to 20-30 yards, maybe even on the green if I hit it just right, but where there's maybe a 20-30% chance I miss my window and hit a tree trunk or whatever, (iv) crazy hero shot, thread a controlled hard fade through a small window in the tree branches.
I got over going for (iv) a long time ago, but there was a long time where I would too often go for (iii) instead of (ii), or (ii) instead of (i) if even (ii) had the percentages I gave for (iii). I'd think to myself, "Gotta play confident. I've got this shot and then have a good chance to save par here from 30 yards sitting 2." That works often enough that it can keep sucking you in, but when you miss it too often leads to that 6 or 7 or 8. Say you get a 7, then mix in just one other hole where you manage to hit two really poor shots from open looks on the same hole and suddenly you've got +6 or +8 just from two holes and you're killing your score for the day.