What Do I do if I am Heartbroken, Lost my Job or Had & Sudden Shocking News?

When your world turns upside down whether from a breakup, job loss, or sudden life-changing news it can feel impossible to cope. In this episode of The Aspiring Psychologist Podcast, Clinical Psychologist Dr Marianne Trent shares essential emotional first aid strategies for managing grief, trauma, and distress after unexpected events. You’ll learn evidence-based techniques to help with overwhelm, anxiety, and shock from grounding and self-soothing to validating big emotions and seeking support. Whether you’re a mental health professional, psychology student, or someone dealing with a difficult time, this episode offers calm, compassionate guidance to help you feel more in control and less alone. Highlights: 00:00 – What to do when your world flips upside down 01:00 – Why sudden news hits our identity, relationships, and safety 02:50 – Common coping strategies that might make things worse 04:00 – How to avoid isolation and challenge shame 05:00 – Resisting the urge to catastrophise 06:00 – The basics of sleep, food, and hydration in a crisis 07:30 – Grounding techniques for overwhelm 08:30 – Building distress tolerance through breath and presence 09:30 – Why moving your body matters more than you think 10:40 – Managing sensory overload and reducing stimulation 11:30 – How to ask for the support you need 12:20 – Finding small wins and regaining control 13:30 – Giving yourself permission to grieve 14:30 – Safe ways to express sadness and process emotion 15:30 – Honouring breakups and supporting children involved 16:30 – Mental health crisis support and when to seek help 17:30 – How to be the support someone else needs 18:30 – Why you won’t feel like this forever 19:30 – Tools and resources: The Grief Collective & Tricky Brain Kit Links: 🫶 To support me by donating to help cover my costs for the free resources I provide click here: https://the-aspiring-psychologist.captivate.fm/support 📚 To check out The Clinical Psychologist Collective Book: https://amzn.to/3jOplx0 📖 To check out The Aspiring Psychologist Collective Book: https://amzn.to/3CP2N97 💡 To check out or join the aspiring psychologist membership for just £30 per month head to: https://www.goodthinkingpsychology.co.uk/membership-interested 🖥️ Check out my brand new short courses for aspiring psychologists and mental health professionals here: https://www.goodthinkingpsychology.co.uk/short-courses ✍️ Get your Supervision Shaping Tool now: https://www.goodthinkingpsychology.co.uk/supervision 📱Connect socially with Marianne and check out ways to work with her, including the Aspiring Psychologist Book, Clinical Psychologist book and The Aspiring Psychologist Membership on her Link tree: https://linktr.ee/drmariannetrent 💬 To join my free Facebook group and discuss your thoughts on this episode and more: https://www.facebook.com/groups/aspiringpsychologistcommunity Like, Comment, Subscribe & get involved: If you enjoy the podcast, please do subscribe and rate and review episodes. If you'd like to learn how to record and submit your own audio testimonial to be included in future shows head to: https://www.goodthinkingpsychology.co.uk/podcast and click the blue request info button at the top of the page. Hashtags: #EmotionalFirstAid #BreakupRecovery #CopingWithChange #GriefSupport #AspiringPsychologistPodcast Mentioned in this episode: Sponsored by WriteUpp Tap to Pay This episode is sponsored by WriteUpp. Their Tap to Pay app turns your smartphone into a card reader, helping private practitioners take secure payments without additional hardware. Use code MARIANNE30 for a free 30-day trial and 30% off your first 6 months at this link: https://writeupp.com/?refid=142336