Dua On Hearing A Bad News In Arabic
الْحَمْـدُ للهِ على كُـلِّ حَالٍ
Dua On Hearing A Bad News In English Tarnscription
Alhamdu lillaahi ‘alaa kulli haal
Dua On Hearing A Bad News In English
Praise is to Allah in all circumstances.
Ibn Majah: 3803, 3804
How to deal with bad new
No one is safe from bad news or the disappointment of life. So when you get it, how do you process the information, how do you deal with it and do you continue your life unscathed?
sad man looking at a phone Whatever bad news you have received, there are strategies you can try to help you deal with the situation. During your life, you may encounter many forms of bad news at different times, or even simultaneously.
For example, you may experience job loss, a broken relationship, miscarriage, a shocking diagnosis from a doctor, the death of a loved one, or other disruptions that life is inflicting on you.
Whatever bad news you have received, it can be devastating, shocking, and sometimes upsetting your world.
Receiving bad news, whatever their form, can have an instant effect on your body and cause a quick reaction to your flight or fight. Your adrenaline can begin to pump and your mind can begin to face several worse scenarios in seconds.
In addition, you may have to deal with all the consequences of the bad news, such as finding a new job, paying your bills, doctor’s appointments, or information from your friends and family. family, as well as how the news affects you physically and mentally.
Everyone reacts differently to tensions and trauma, but you should know that steps can be taken to tackle the mountain, deal with bad news, adopt coping mechanisms and make the situation less traumatic.
Medical News Today has put together some tips for dealing with bad news.
1. Accept your negative emotion
Receiving disturbing news can unleash a seemingly endless spiral of negative emotions. And, in the face of negative emotions, it can be very tempting to try to resist the recognition of dark emotions to protect oneself. man who looks distressed Accepting your negative emotions can help you feel better in the long run.
Research done by the University of California at Berkeley has shown that trying to avoid your negative emotions can actually cause you more stress than confronting it head-on.
The researchers conducted three separate online and lab studies and found that accepting the darkest moods, instead of resisting them, could help you feel better in the long run.
Participants who usually accepted their negative emotions actually had fewer negative emotions and, consequently, better psychological health compared to those who avoided negative emotions. Scientists have explained that our approach to emotional reactions is essential to our well-being. People who accept negative emotions without trying to change them are better equipped to cope with stress.
2. Repeat the news exposure
In a very similar way to avoid negative emotions, many people who encounter bad news enter a “avoidance mode”. The avoidance mode is to try to close everything associated with unwanted news.
man and woman looking concerned at the paper Repeat the exposure to bad news to neutralize the effect on your mood.
Avoiding the current situation is counterintuitive and, in the end, makes you think more about it. Fighting the urge to think about your bad news can lead to stress in the stomach, shoulders and chest, job distraction, chronic stress, digestive problems and lethargy.
Your brain is more able to handle negative news than you think. It is by treating and assimilating experiences that you can let them go and continue. Tel Aviv University in Israel has revealed that repeated exposure to a negative event could neutralize its effects on your thoughts and mood. Researchers say that, for example, if you read a newspaper article about a tragedy before you go to work, it is best to read the article carefully and repeatedly expose yourself to this information rather than read the title. and try not to think about the event.
By repeatedly exposing yourself to bad news, you will feel more free to continue your day without any side effects and to be in a better mood. Other research conducted by the University of Arizona at Tucson is consistent with the concept of repeated exposure.
The team found that in situations that cause great distress – such as a breakup or divorce – repeatedly thinking about the situation could accelerate emotional recovery.
3. Reframe your thoughts
You have accepted your negative emotion and pondered over and over again with the stressful news. And now? Sometimes reformulating your vision of bad news can help you see the situation in a new light and improve your overall perspective.
deep woman in concentration Reframe your negative thoughts to improve your overall perspective.
Although you may not always be able to control all the situations that happen to you in life, you can use a technique called cognitive reframing to change your reaction to what happens to you and to your way of seeing situations, which, as a result, will change the way you live them.
The idea of cognitive coaching is to find a more positive interpretation of an expected adverse event.
Cognitive reframing challenges you to highlight the positive aspects of a difficult situation and to identify a more positive aspect of the event rather than simply seeing the negative.
For example, if you’ve just lost your job, instead of focusing on the mistakes that led to your current unemployment rate, consider the situation as an opportunity to try new things and creatively explore different alternatives to work that could be more effective.
fulfilling A study conducted by the University of Notre Dame in Indiana found that losing one’s job after a job loss could be beneficial and allow people to start a new chapter, create a new and positive professional identity, and free from any negative emotion.
In addition to cognitively reframing a negative situation, researchers at the Beckman Institute at the University of Illinois Urbana-Champaign said it may be useful to focus on the contextual elements of a bad memory. rather than the emotional experience.
Florin Dolcos from the Cognitive Neuroscience Group at the University of Illinois explained that by insisting that you feel hurt, sad, or embarrassed during an adverse event, your condition may get worse.
If you turn away from negative emotions and reflect on the context of the situation – for example a friend who was there or what time was it that day or any other non-emotional aspect of memory – your mind will be diverted to the emotions not desired that are related to this memory.
4. Learn to overcome adversity
Failure to pass a university exam, being rejected for a job that is important to you, or being belittled by a supervisor are just some of the situations that can cause disappointment or failure.
woman writing in a newspaper Writing a newspaper or blogging about bad news could help relieve distress.
Although almost everyone knows these setbacks at one time or another, some people are better able to cope with adversity throughout life than others.
Some people collapse at the first obstacle, while others have the resilience that allows them to stay calm when under pressure. The good news is that the acquisition of resilience and overcoming adversity can be learned, which involves working on your thoughts and behaviors, as well as on your actions.
One study, for example, focused on students who failed academically and would find access to the labor market restricted due to lack of qualifications.
The study showed that helping students out of adversity by teaching them self-regulation techniques – including goal setting and how to adjust their trajectory after an accident – they were better equipped to succeed in life and face all the problems. situations encountered. Other research has also shown that social distress blogs can help people cope with adversity. Writing a diary or other forms of expressive writing is known to help release emotional stress. A study published by the American Psychological Association has shown that blogs can be an effective solution for adolescents in distress.
Compared to teens who do nothing or write diaries, those who blog about their social problems have improved their self-esteem, social anxiety and emotional distress.
5. Be nice to yourself
Finally, when you are confronted with bad news, it is essential to be nice to yourself and to look after your physical and mental health. It can be easy to neglect your well being during trauma.
woman meditating on the grass Mindfulness meditation can help ease the anxiety of waiting for potential bad news.
Eat healthy. Concentrate on three balanced meals each day, rich in fruits and vegetables. Unhealthy eating behaviors significantly stimulate negative mood. Try the mindfulness meditation.
When you are preparing to receive bad news, rather than distract yourself or try to stay positive, try mindfulness meditation.
Mindfulness meditation allows you to focus on the present and compensate for the worry of waiting for news.
Research has shown that even if you do not consider yourself a conscious person, meditation can help control negative emotions. Book a massage.
A study published in the Journal of Clinical Nursing showed that receiving hand and foot massage for eight weeks after the death of a loved one was a consolation and a “valuable and early support option in times of grief for bereaved family members.
” In the face of bad news, as difficult as it may be, it is important to stay calm, stay focused on the present moment and breathe.
