15 Ways To Calm Down After Getting Bad News

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We have all had that time where we were waiting on something. Could be you were waiting to find out if you got promoted, maybe you and your loved one were trying to find out if you could get pregnant for the first time, have more kids, adopt… I mean the list goes on as to what could end up stressing us as far as coming back to us as bad news. So I thought why not put together a list of 15 things to do to calm down after getting that bad news.

1. Count to 10

It may sound silly but many of us are quick to react. Counting to 10 allows us to calm down and think before possibly doing something stupid that we may regret.

2. Breath Slowly

Something great to do with number 1 is breathing slowly. This is because when you’re stressed you don’t take proper breaths. Your breaths tend to be more shallow and that creates more anxiety. What you want to do is breath slower and deeper for a few minutes and use your belly. This allows the body to relax because the way you are breathing is calming. It is probably one of the easiest ways to calm yourself a little.


As much as whatever just happened was clearly bad, don’t go down that rabbit hole. If something is bothering you that much, thinking about it more is not going to help. Believe me, I got fired from a job and it did me no good trying to figure out why I lost the job or to even place blame on the person who fired me. I just moved on and took that energy to find something better for myself.

4. Change Your Surroundings

If you get your bad news somewhere you don’t want to be… Change your surroundings ASAP! You are going to be stuck in that mood as long as you are in the same place. Go outside and get some fresh air do something different!

5. Take A Warm Shower/Bath

The warm water is relaxing and when you take a warm shower try to vision that the water is washing away your problems. You can also do your breathing in here as well. As for the bath when we get bad news we tend to tense up and the heat of the water will relax the muscles and helps you calm down.

6. Try Essential Oils

Essential Oils are known to have many different uses. I have known people to use them in their carpet cleaners to give their house that fresh smell they are looking for that certain products just don’t give them. When you are stressed go with lavender because it has a calming and relaxing effect. There is also rose which can be very soothing when emotions are getting them best of you. Try using them when you try #5 (as long as you’re not allergic) please though make sure to dilute them and ALWAYS KEEP THEM AWAY FROM KIDS AND PETS.

7. Let Your Emotions Out

Sometimes when we get bad news we have an emotional overload. For some that means they need to just scream. For others it means that they need to cry it out. Which ever works best for you let your emotions out.

Remember though, if you are planning on screaming, do it somewhere safe where people won’t consider you a “danger”. I like to use my care and I typically do it listening to Break Stuff by Limp Bizkit. For those who like to cry there is nothing wrong with crying. No it does not mean you are weak, it actually helps when you are emotionally overloaded to balance out.

8. Read my post on 10 Ways to Boost Your Mood Immediately

If you got some bad news then obviously you are going to want to boost your mood immediately so I suggest you check out this post: HERE

9. Grass is Greener

Try to find that reason why it might have happened. Could there have been a reason why you are not suppose to get what you want just quite yet? Doing this will help you come to terms with why you didn’t get what you wanted.

10. Distract Yourself

Don’t let your mind go fast like a train. Give it something to focus on or do. Now my favorite thing to do in this situation is watch a movie but don’t limit yourself to that. You have choices, you can do that or watch really any thing on Amazon, Hulu, CBS All Access… or any other streaming devices there are. You could also go shopping, read a book or go for a walk.

11. Cut back on caffeine

Now is not the time to be buzzing from caffeine. It is not your friend in this situation because it raises your heart rate and when you get bad news that is the first thing that happens so added fuel to the fire is not something you want to do.

12. Declutter

Decluttered life means less stress overall.

Check out what you can throw out: HERE

Now it may seem overwhelming to try and declutter when you are going through something but believe me you typically have more energy in these situations so you are able to get more done. It also is a great way to decompress from what ever got you in that mood to begin with.

As far as cleaning if you don’t know where to start you can always check out this cleaning schedule HERE.

13. Write It Out

Journaling can clear your mind if you take the time to do it. You can be like me and put your journaling to better use and turn it into a blog. The point is to take the time and just write. Writing is one of the best ways to help calm down someone from whatever bad news they may have gotten.

14. Do 10 Push Ups

Your body is probably filling with a bit of anger from the bad news you received so you want to release the tension from that. If you are unable to do push ups because not everyone can and that’s ok… then do 10 jumping jacks.

The point of this is to get your heart pumping and get you breathing from the physical excursion. Doing this makes it so that you have to stop thinking about what upset you and focus on how you are probably exhausted from exercise. If 10 isn’t enough then feel free to do more if that is what you need to calm down.

15. Sing Your Head Off

I combine this with #7 because this is when I chose to listen to the “angry” music and just scream the lyrics. That is because that is what works for me. If singing the soundtrack to Disney’s Aladdin works for you then awesome. Everyone is different and there is nothing wrong with that. The point of this is to decompress by song.

I hope you enjoyed the list. If there was anything that I missed let me know in the comments below.

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6 thoughts on “15 Ways To Calm Down After Getting Bad News”

  1. These are great tips. I’ve never been good at calming down after bad news/arguments, and I tend to ‘lose the head’ quite easily. I’ll have to incorporate these more into my life when sh*t hits the fan!

    – Nyxie

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  3. I think I always compulsively declutter when I’m depressed or angry so I can think straight. I didn’t realize your breathing changes with your mood, I’ll remember that for next time, great post!

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