Bad news is something that we all must deal with from time to time, but never expect will happen. Whether it be redundancy from your dream job or finding out the harsh truth about your partner, it is never easy having to deal with the consequences of awful circumstances. 

Bad news can leave you in a state of anguish and you may even feel as though your world has come crashing down, but in most instances, you will pick yourself up and carry on even stronger than before.

If you have recently received some bad news, here are some of the best ways you can try and cope in the following moments:

  • Deep Breathing

Just after receiving bad news, it’s natural for your body to go into a state of shock. You may feel a lump in your throat, a pit in the bottom of your stomach, and tension in your chest. When people become overly anxious and stressed, they may start to hyperventilate which can quickly turn into a panic attack. Remember to keep your breathing under control by inhaling through your nose slowly and exhaling through your mouth until you return to a calm state.

  • Get Support

Dealing with a bad situation is difficult to get through single-handedly, so it would always be worth reaching out for support. When in a vulnerable position, bottling up your thoughts will only leave you feeling isolated, so there’s nothing better than seeking advice, having company, or even a hug from those close to you.

Traumatic events may mean seeking a professional therapist to give you methods on how to approach and deal with the situation and get your life back on track. 

  • Give Yourself Some Attention

Receiving bad news can cause some people to completely shut off from the world to the point that they neglect self-care. However, making yourself sick will only escalate your situation and force you to deal with something that could have been avoided. Even though your mind may be consumed with thoughts surrounding the situation, it’s important to step out of that mindset even for a few minutes each day to give yourself some head space. 

Distraction is key when aiming to switch off from your thoughts – this could be as simple as taking a relaxing bath, watching your favorite TV show, or even indulging in a sweet treat such as hot chocolate bombs. You truly deserve it. 

  • Think of It as a Learning Curve 

In some instances, the news you receive may be extremely upsetting at that moment but could be a major learning curve that you’ll be thankful for in the future. Time is a healer, as they always say. By knowing what you do now, you could avoid the same situation happening in the future, and this gives you the chance to re-evaluate your decisions. Think of it as a sink or swim situation – you either bury your head in the sand and dwell on it for the rest of your life or take life by the horns and make every second count.


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