Bad news sucks. Whether it is a flat tire, having to work extra shifts or a health scare, bad news can ruin your whole day, week, month (or life, if you let it). The fact is, everyone gets dealt a blow once in a while. But how you deal with it and get over bad news, is up to you.
My secret system to get over bad news
Over the years, I’ve developed a method for processing bad news and moving past it. I give myself one day to be miserable and cry about it. That’s it, one day and one day only.
I have one day to eat ice cream, bitch about it to my friends and cry into my pillow. When the sun comes up the next day, I have to stop obsessing about it and move on.
Every time I start to feel sorry for myself, I literally say, “Quit being a little bitch. Find the silver lining. Come up with a solution.”
I know it sounds simple and that’s because it is. One bad day at work doesn’t have to ruin your whole week. Have one day where you feel like poo about it and then put on your big girl panties and handle it.
Admittedly, I am not a psychologist and there are certainly some events that will take much longer than a day to get over. But for the everyday knockdowns that life doles out, this can be an effective system.
What professionals say you should do to get over bad news
Just in case you have some lingering doubts about my system, here are some other things you can try.
Many people believe that deep breathing and meditation help to clear your head. Find a quiet place and take a few minutes to simply focus on your breathing.
Breathe in deeply through your nose and exhale through your mouth. Shut out everything else and be still. This technique will help center you and give you a few minutes to absorb the news.
If you find it difficult to be still when you receive unexpected news, then try exercising instead. Go for a brisk walk or a run.
Work out all the negative thoughts in your brain and sweat until you are too exhausted to worry any longer. Exercising has the added benefit of getting your endorphins flowing, which automatically gives you a little “feel good” rush.
You could also try focusing on the positive instead of the bad. Write down all the good things that are happening in your life. Then, send a mental thank you to the universe for bringing those things to you. Be grateful for the good and try to focus less on the negative.
Or maybe you could tackle the bad news by making a plan. Some people feel better when they are proactive and develop a plan of attack. The bad thing happened and now they want to focus on how to fix it. Try to find a solution to the problem and implement it.
Lastly, ask others for support. Sometimes talking to a friend or family member will help you work through a problem.
Just speaking about it out loud may put the bad news into perspective. It could also help you brainstorm a resolution or just make you feel better by getting it off your chest.
Of course, we all hope that bad news will never strike us or our loved ones, but it’s better to be prepared to handle it. By having a few ideas in mind, you will be able to weather any bad news and still come out on top.
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