Take the steps to negate the effects.
Bad news comes in different forms with varying degrees of severity for students. From less-than-ideal grades all the way to stressors in life outside of school, bad news churns the inside of anyone’s stomach to the core.
There are ways of handling it, though. Feeling negative emotions is normal and, honestly, welcome at times. Those negative emotions give tools to formulate change and can begin to be a start of everlasting positivity with the right steps.
Positive self-talk
Any form of bad news that affects personal perception needs to be countered with positive self-talk. Bad grades, rejections and being put in uncomfortable situations, among others, can all be solved by seeing and truly believing the positive side of the surface-level negative news.
- Bad grades: Take it on the chin. Accept that it’s a bad grade and it will affect your final mark. However, it’s also a learning opportunity to see what professors want from you in the future. Take this chance to see where you went wrong in your studies or assignment execution. If you’re still unsure where you went wrong, talk with your professor, ask questions and showcase your determination. At the end of the day, your effort itself is the basis for positive self-talk here. You’re doing your best after all, what more can you do? Find the admirable qualities about yourself that make grades insignificant. At the end of the day, these factors will benefit you most in your job search.
- Job or internship rejection: Like bad grades, this is a learning opportunity, but it’s also a chance to follow up with the recruiter, build a relationship and do some of that networking everyone keeps yammering on about. That simple follow-up could lead to bigger and better things.
A good rule of thumb for practicing positive self-talk is to consciously catch and write down any negative phrases we tell ourselves the moment they happen. Then ask yourself, “What does this do for me?” If it doesn’t lead to self-improvement, replace it with another thought that does. “What could I be telling myself instead?”
Change the mentality and coping with come far easier.
Negative visualization
Playing the negative what-if game can send even the most resilient person into an unhelpful spiral.
When faced with a scenario that has the potential to be negative, believe it or not, it helps to play it out in a realistic setting. Realistic being the keyword here. Answer the what-if question with scenarios that make sense. It’s the only time your imagination isn’t welcome.
What if this negative thing happens? What is the worst-case scenario? Will it be something I can’t bounce back from? Most likely not. Will it be the only chance I get? There will be plenty more.
The purpose of this technique is to come to the realization that no matter what the worst-case scenario presents, you’ll accept the outcome and life will find a way to work out just fine.
The other takeaway may be to use the situation as a wake-up call to reassess your priorities and improve your mental health. The anxiety you feel toward the situation can be used as a driver for positive change.
All encompassing happiness
Sometimes, though, it’s preferable to be in a better headspace first. If you’re feeling down, gloomy or overall surrounded by negativity, it’s time to do the opposite. Surround yourself with positivity instead. Actively avoiding negative news for a while may be the distraction you need and can give you a glimmer of hope and happiness.
Everyone has a maximum amount of negativity they can take in before needing a refresh. At one point or another, everyone needs to take a break from the onslaught of negative news.
Give yourself permission to set boundaries. It’s an important skill like any other, even with the news.
Take care of yourself. Self-love is the foundation for handling bad news. Without it, you won’t know your value and it can cause a spiral of negative self-talk and more negative news consumption when you’re at your limit. Look out for yourself. Take a breather and approach the negativity with a clear head and logic. Then you’ll be able to handle any challenge life throws at you.
Resources
For more help with how to deal with bad news, negativity or the overwhelming anxiety students face, especially at the end of the school year, use these resources.
Students face more challenges than most people every day. Simply clocking in, getting the job done and clocking out isn’t part of the student job description.
Bad news and dealing with challenge after challenge doesn’t have to dictate your mood. Use these coping mechanisms, seek out help with the links above and download mindful tools to get a head start on meditation practices and other self-care tips.
You’re not alone!
Feature photo courtesy of Francisco De Legarreta C. via Unsplash.
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