My Plant got Frazzled Please Help!

i have germinated a random seed i found and it came out of the soil today but by the time i just looked at it it has been frazzled in my grow tent i am using a 400w light about 45 cm away from the plant in a 120x80x180 mylar grow tent i have seeds i purchased to germinate but am scared this will happen agen can any1 help

did the very same last week,move the light further away from the plants if you can,by the way mine has recovered ok,a little bit distorted but ok none the less.

thats what i did ,but i am a novice as well.

Take the HID out...

Put a fluorescent in. They dont need more than a flourescent, I gradually step up from flourescent to one 1000 (just before veg) to two 1000's (when they have outgrown the first one).

thanks i have placed the light abit further away for now do u still think that will be fine cant really afford new stuff but soon as i will replace it thanks for help both of you