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Bad News?  Anxiety?
Want to Rip Out Your Hair?
How to Get From  Upset to Calm in 5 Steps
(with FREE Worksheet!)

Last week we got bad news.

Our drug plan was cut off.  No warning. Now, everyone would get upset by the potential financial implications and by having been lied to for years by the administrators.

So yes, I was very upset. So was my husband.

Adrenaline started flowing. Negative thoughts flooded me: "Omg, this is terrible. We will have to sell the house when we get seriously ill! We will never be able to afford traveling ever again! We are ruined! This is not fair! We don't deserve this! This shouldn't have happened!"
Do you know what I mean?

Then reason kicked in. Frontal brain. Now here is what I did:

I took 5 slow, deep breaths like I always recommend to my clients. I felt calmer already.

Then I started to think how grateful I am to live in Canada, where at least hospital and doctor visits are paid. How grateful I am to be safe and not threatened by bombs falling on my head. How fortunate we are to have enough food, water and shelter. How bright sunshine is in the sky today.

How lucky I am to be able to help so many people feel better fast.
And how, in 10 years or so, when I look back, I'll probably just laugh about it...

I felt better then.
 Download FREE Worksheet
anxiety and bad news worksheet

So here is my advice:

  • Step 1: Beat the Hormone Rush
    When you get bad news and feel the rush of worries and panic, take 5 deep, slow breaths.
  • Wait about 1 min until the body broke down the adrenaline.
    If anxiety seems to overwhelm you, take 1 or 2 caps GABA (a natural supplement). It naturally calms your mind.
  • Step 2: Reframe your Mental Picture
    Admit that you are worried and think about - or better write down - at least 5 things you are grateful today. Journal about it, if you like.
  • Step 3: Weigh Outcomes
    Then make a list:    Left side: Worst case scenario - Right side: Best case scenario.   After you finished, look at your worst case scenario.   -  Is it so bad that you won't survive it? Probably not.      - Are you strong enough to deal with it yourself?   If the answer is no, reach out for the appropriate help:  Talk to a friend, your spouse, a counselor, your doctor or other confidant.    
    Then look at the best case scenario: How likely really is it, now that you are calmer?        How would you feel if the best case scenario is exactly what happens?
    And then weigh the chances.
    What outcome is realistic? 
  • Step 4: Make a Plan
    And if you don't know, lay out an action plan to find out what you need to do next. Write it on your to-do-list or schedule it on your calendar. Get it out of your head.
    How are you feeling after these exercises?
    Better?     I think so. I did.
  • Step 5: Do Something Else and Move Your Body.
    So then it's time to go for a walk or to the gym to clear out your head.
    I like to do a TaiChi set. Others like yoga, QiGong, dance to music, play an instrument, play with the kids (real, outdoor play, no video games!!)

 Download FREE Worksheet
anxiety and bad news worksheet
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