Bad news is part of our lives, but it’s not always easy to get over it. So how do we move forward when everything inside us is sadness or anger? In other words, how do we bounce back from bad news? Here are 8 great tips.

1 – Transforming pain to bounce back from bad news

When bad news hits us, a lot of emotions come flooding in: anger, sadness… and we don’t always know what to do with everything that’s stirring inside us.

In fact, we’re sometimes tempted to do nothing about it and just wait it out.

But we have to admit that the longer we wait for it to pass, the more intense it becomes.

Quite simply, by waiting for it to pass we’re just thinking about it, and so we cling to our emotions, which can’t fly away.

That’s why, to bounce back from bad news, I wholeheartedly invite you to transform your pain, your anger or your sadness.

How can you do this?

Either by expressing what you’re feeling to someone you trust, who will listen to you without denying what you’re feeling, or by writing it down on a piece of paper, singing it, dancing it or drawing it, for example.

The aim is not to keep what’s eating away at you inside, but to find ways of expressing your emotions and letting them go.

They’ll come back, so try again and again.

2 – Remember that it happens to everyone

When bad news hits us, we have that feeling of being alone in the world, as if we were the only ones suffering. And it’s all the more difficult to pick ourselves up when we feel misunderstood and perhaps even rejected by others who seem so happy.

That’s why, in order to move forward, I wholeheartedly invite you to remember that bad news happens every day, to everyone.

And, even at this very moment, there’s a good chance that what you’re going through, someone else in the world is going through the same thing as you.

So close your eyes and breathe.

You can do it. You’re not alone. It happens every day, to everyone.

3 – Slow down to bounce back from bad news

When bad news hits, we tend to redouble our efforts as if we could change the course of events.

So we flail about, without even taking the time to listen to what’s going on inside us.

The result: not only are we sad, angry or disappointed by the bad news, we’re also stressed and exhausted.

So, to bounce back from bad news, slow down!

It’s a good time to pause for a moment and take stock.

How are you feeling? Why or why not? Is there anything you can do to make the bad news better? Or is there anything you can do to feel a little better now? What do you need?

Because you’ve received bad news, it’s the perfect time to take care of yourself.

4 – Experiencing pain while knowing it will subside

To bounce back from bad news, it’s essential to live in alignment with how we feel. In other words, to see and experience the anger or sadness when it’s there.

It’s about expressing how we feel, without letting ourselves be totally consumed by it.

Indeed, we tend to dramatize, generalize and exaggerate what happens to us.

The key here is to breathe calmly and realize that, however difficult the bad news may be, one day the pain will dissipate.

One day, life will return to normal. We may be different, our lives may be different, but the anger and sadness that consumes you will have subsided.

In other words, live your pain consciously, knowing that one day it will subside.

5 – Keep doing what makes you happy

When we’re knocked down by bad news, we tend to curl up into a ball. In fact, we flail around, do anything and everything, and then curl up on the couch, not moving.

We repeat to ourselves: “I don’t feel like anything anymore”.

And that’s when it’s essential to take action! Yes, you don’t feel like it, but you’re going to have to do it anyway.

What usually makes you happy? Is it reading, walking, drawing, talking to someone? Then do it!

Even if it’s not the same as usual, even if it doesn’t have the same flavor at the time, do it!

Because you need to keep doing what makes you happy to bounce back from bad news.

6 – Allow yourself to laugh

Sometimes, despite bad news, we catch ourselves laughing and our first reflex is to stop.

A voice in our mind tells us, “How dare you laugh when there’s this bad news ruining our whole life?”

Yes, our mind dramatizes, exaggerates and generalizes. That’s its job. (laughs)

But don’t let your mind stop you from laughing. Don’t let it.

In fact, no matter how sad or angry you are, you can still laugh. And happily so!

That’s why, to bounce back from bad news, don’t hold back from laughing. Don’t let your mind make you think you don’t have the right.

7 – Allowing yourself to fall back

After a while, when you’ve had some bad news, you’ll gradually regain a taste for life and maybe even forget the bad news.

And then, one day, it will come back into your head and the emotions will reappear.

You may panic a little, and once again your mind will dramatize the event: “We’ll never get over it!”

The point here is to allow yourself to fall back. It’s perfectly normal!

The good news is that this time you’ll get up a little faster than last time, and so on. Yes, it will be easier each time.

8 – Look for the lesson to bounce back from bad news and move forward

To bounce back from bad news, it’s essential to look for the lesson.

What do we understand from the bad news? What lessons can we learn from it?

Sometimes we don’t understand the lesson, or even feel like looking for the lesson, and that’s normal.

In fact, the most important thing is not to try to fall victim to it. Life is like that, made up of good news and bad news. It never condemns or punishes you. That’s just the way it is. It’s a perpetual cycle.

It happens to everyone, every day.

So don’t see yourself as a victim. Don’t. Instead, look for the lesson, the teaching. Decide to emerge stronger, humbler and more grateful.

All too often, we forget that life is a gift, and that all the beautiful things in our lives are gifts too.

Find out more:

I invite you to read these 2 complementary articles:

Discover How can you achieve serenity even in times of crisis? 4 tips
Discover What to do when you get bad news? My 6 sound advice

I recommend this inspiring book:

Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness by Rick Hanson

The author offers practical ideas and exercises to help individuals bounce back from adversity and cultivate their inner strength. This book combines neuroscience, psychology and mindfulness to offer a comprehensive guide to developing resilience in the face of life’s challenges. By focusing on developing a resilient state of mind, you’ll be empowered to get through bad news with a greater sense of calm and strength and, ultimately, find your way to lasting happiness.

Recently, my professional lifestyle has changed completely. This book helps me face this reality and identify ways to help me accept change, adapt my thinking and develop resilience. What’s also great about this book is that you don’t have to read it from beginning to end to be inspired or stimulated, but go straight to the chapter that seems most relevant to you at the time. I’ve read many books on resilience and motivation, but this is by far the best!

Thank you very much for reading this article.

If you liked it, let me know in the comments.

Take care of yourself