Coping with bad news is no one’s forte. Take a moment to imagine these scenarios: Your best friend just got the news that they have cancer. You just lost your job. Your home has just been burgled. 

Any one of these situations could leave you in a state of dread and/or despair, and sometimes people deal with two or three life-altering situations stacked on top of one another. Life is excellent at throwing us curveballs, and being equipped to handle the twists and turns of your journey might help make managing future upsets a little easier. 

The good news is that a few key tips stashed in your memory could be just what you need to get through the bad news with ease. Check it out. 

Bad news can take your breath away

In the moments after you hear bad news, it’s not unusual to feel a bit out of breath. Big emotions, especially a strong flash of anxiety, affect our physiology. News of a loved one being injured (or whatever the case may be) is likely to cause your heart rate to increase. You may cry and/or sweat. Your body needs oxygen to begin the process of calming down. 

Deep breaths will be most beneficial. Slowly breathe in deep through your nose. Hold the air for a couple of seconds. Then slowly exhale your deep breath through pursed lips, blowing out all the air you possibly can. Keep doing this until you start feeling more calm.

Put things into context

Once you get to a point where you can think again. Try to reframe the bad news in a more positive way. Think about the good things in your life. 

“The mind is its own place, and in itself can make a heaven of hell, a hell of heaven.“

John Milton

Remember the people who are in your corner; friends, family, coworkers, neighbors, facilities, etc. The resources you have to draw on in your time of need could make all the difference in your management of a bad situation. 

Consider the silver lining. For instance, if your house was burgled. Your home may be ransacked, but you still have your health, your job, your partner, your family, etc. 

Remember self-control after receiving bad news

Within the next hours, days, and weeks after you get some bad news, your mind will begin to integrate that news into your everyday life and worldview. It will begin to lose its sting. 

However, getting to the point where it doesn’t hurt so much can feel like a lifetime for some. The “meantime” is vital. It’s important to remember self-control amid the pain fog. It can be tempting to act rashly or make quick decisions without proper thought, and making a terrible decision can make a bad situation worse. 

Take care of your body

Managing your mental health has a lot to do with managing your physical health. If your body is suffering, your mind will struggle too. After being told some particularly bad news, it’s important to do your best to continue to maintain your physical well-being. 

Though it might be difficult, you need to eat regular, healthy meals. You need to get in bed at a good time and get plenty of sleep. Avoid self-harming behaviors such as binge drinking or taking drugs to dull the pain. Self sabotaging will only make things worse.

Instead, pour your energy into exercise. Play basketball with some friends. Go for a few laps in the pool. Get into a competitive game of Beat Saber with your Oculus. Whatever you enjoy that gets your body moving will help release some of the negative energy from the bad news. 

Bad news management in a nutshell

Bad news is inevitable in life, and some bad news is worse than others. Arm yourself with mental tools to better manage the situation should it arise, and you’ll find that pressing forward after an emotional fall is a growing process you and your heart can handle. 

Source: Psychology Today