Plane ‘Dropped’ 200 ft- Long Post BUT PLEASE HELP!

I have been a lurker at this thread for quite a while since I developed a sudden fear of flight in August 2023. I believe what triggered the fear was the touchdown and take-off on Porter Airlines while flying from Boston to Toronto. We ended up landing safely but it was my first experience and I was flying with my family so the panic set in almost instantly that something terrible might happen when we fly.

Cut to Feb 2025 and I have taken tons of flights in the meantime (even transatlantic) but was able to manage my anxiety well. HOWEVER, during my last flight from Boston to Dubai, the plane 'dropped' 200 ft while flying over the Atlantic Ocean (around 2 hours into flying) and I swear, I had not been so scared ever. The meal service had just began so obviously it was cancelled- the pilots were amazing and we got out of the hell-ish turbulence within 30-40 seconds but I AM SCARED AS HELL FOR OUR FLIGHT BACK. I GUESS I NEED SOME REASSURANCE: 1. One of the flight attendants mentioned that he had never experienced this in the last 13 years of flying. If this was that uncommon, why did it happen to me? Will it happen again? What are my odds of facing this again? 2. Will flying back towards end of March offer less turbulence from Dubai to Boston? 3. If something like this happens, will the plane be fine? I worry about our safety when flying over the Atlantic and having no land beneath us.

REALLY NEED SOME REASSURANCE TO PUT MY MIND AT REST. PLEASE HELP! I worry so much when flying with my kid and I don't want to be in this situation again.