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  • Writer's pictureVictoria Chapman

Dealing with stress and anxiety? How to keep positive and grounded when faced with bad news

Updated: Nov 2, 2022

Over the last three years we have all been through a lot. We are bombarded with constant fears and threats in the media and there is no denying that the energy crisis and rising cost of living is scary. No one is immune from this, so when we come face to face with bad news, how can we process it, deal with it and move on effectively feeling grounded and calm?

Over the last three years we have all been through a lot. We are bombarded with constant fears

Bad news hijacks us, it has an instant effect on our body to prepare us for fight, flight or freeze. This physiological response is to kick us into action to help us survive, do something. However this often results in us feeling restless, dreaming up the worst case scenarios and quite often leaving us sleep deprived. All of this can be menatlly and physically exhausting.

We all deal with bad news and trauma differently but there are some coping strategies that can be adopted to make the situation less traumatic and more manageable.

  1. Accepting and reviewing:

Avoiding negative emotions can quite often leave us feeling more stressed. Research has found that accepting and even naming “things are tough right now and I am feeling overwhelmed and sad” can help us face to, and accept the news. In addition, allowing yourself time to process and review the problem can speed up emotional recovery.

  1. Consider what inside and outside my circle of influence:

Carrying out this activity and reviewing what you can control, what you can’t control (and need to accept) can leave you feeling in a far better place. It helps you identify what you have control over, even allows you to prioritize what you can do to help the situation. As, if we direct our energy into the things we can control we minimise feelings of overwhelm and frustration.

  1. Reframe your thoughts

We can't change what happened but we can change our response to it. Cognitive reframing challenges us to alter our reactions to the things that have happened and forces us to highlight the positive side of a challenging situation. As a result of this we change the way that we experience the event or situation e.g losing your job gives you the time to review what you really value and want to look for in your next role which might leave you feeling more fulfilled in the long term.

  1. Don't neglect the things that bring you joy and calm

Be kind to yourself and listen to what your mind and body needs. Often when we are stressed we skip meals, stop exercising and avoid seeing our friends. This can accessibate the issue. In contrast, slow down and try to be mindful of what you need to feel good and factor in time to go for a walk, chat with a friend, book a spa day or try some mindful meditation.

If any of this rings true to you please feel free to get in contact with Victoria and Sian who are here to listen and help in a confidential and non-judgmental way. Often the process of just talking to someone else can be an effective and essential step in the right direction.

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