A step-by-step guide to facing difficult updates with clarity, care, and the possibility of growth

Let’s talk about bad news

Bad news has a way of arriving uninvited. A funding cut. A rejection letter. A diagnosis. A decision you didn’t expect. It can feel like the ground shifts beneath you, and for a while, it might.

But bad news doesn’t have to be the end of the story. Sometimes, it’s the start of a different one. This guide isn’t about toxic positivity or pretending things are fine. It’s about how to meet hard truths with honesty, and then, when you’re ready, find the next step forward.

Let It Land

You don’t have to bounce back immediately. Give yourself space to feel.

☑ Try:

• Naming the emotion (anger, grief, fear, numbness)
• Taking a walk, a breath, or a break
• Saying, “This is hard—and I’m allowed to feel that”

✍ Right now, I’m feeling ____________________________
and I don’t need to fix it yet.

Separate the Fact from the Fear

Bad news often comes with a flood of “what ifs.” Pause and sort.

☑ Ask yourself:

• What exactly happened?
• What am I assuming will happen next?
• What do I actually know?

✍ The fact is ____________________________
and the fear is ____________________________.

Look for the Learning

Not all bad news has a silver lining, but many moments hold insight.

☑ Reflect on:

• What did I learn about myself, others, or the system?
• What values or boundaries became clearer?
• What might I do differently next time?

✍ One thing I’ve learned from this is ____________________________.

Reclaim a Sense of Agency

You may not have chosen the news—but you can choose your next move.

☑ Consider:

• What’s one small thing I can do today?
• Who can I talk to or lean on?
• What’s still within my control?

✍ My next step is ____________________________
because it helps me feel ____________________________.

Make Meaning, Not Just Plans

Sometimes the most powerful response isn’t action—it’s reflection.

☑ Try:

• Writing a letter to your future self
• Creating something (a playlist, a poem, a plan)
• Asking: What does this moment invite me to notice, shift, or honour?

✍ This experience reminds me that ____________________________.

Final Reflection: What If This Isn’t the End?

Bad news can feel like a door slamming shut. But sometimes, it’s a redirection. A recalibration. A reminder of what matters most. What would it mean to meet this moment not with denial, but with dignity?

Pop over to Gwenin for a selection of frameworks, or pop over to Spiralmore’s collections. You’re also welcome to explore our more relaxed corner: the informal blog.