There’s no question about how bad news feels – it feels bad. Sure, it can feel like the world is crumbling around you… but unless you just learned the apocalypse is upon us, it’s not actually the end of the world. Here are some ways to cope when you get bad news.
- Clear your mind. Too much avoidance and denial isn’t the healthiest way to cope, but it can help dial down your anxiety in the short-term. When you feel overwhelmed with negativity, try to put the bad news out of your mind like it doesn’t even exist. Then, you’ll have the energy to fill your mind with something more positive and productive.
- Identify your thinking patterns. The more you understand your reactions to triggers, the better prepared you’ll be when you get bad news. Stay ahead of the game by figuring out what type of reactionary you are. Are you an over-thinker who ruminates about everything? Or are you more of a “catastrophic thinker,” who always assumes the worst and thinks it’s the end of the world. From there, you can figure out how to control your thoughts and reactions with practice.
- When in doubt, breathe it out. Breathing is the best way to give your mind a reset. When you find yourself overwhelmed with negativity, anxiety or stress, stop and take a few deep breaths. That’ll help you think things through, and take on the next steps in a calmer way.
- Seek advice. If your own mind isn’t helping, try picking someone else’s brain. There’s no shame in seeking the help of a loved one or professional when you’re at a loss – especially if you’re really struggling