Have you ever experienced a negative event that knocks the wind out of you? It might be life-changing or it just may be really horrible, but either way, it has a tremendous effect on you. I call those gut punches. If you are not ready to handle them, they can do a lot of damage. Here is how to make sure a gut punch doesn’t turn into a knock out blow.

Wait

When you receive a gut punch you will want to fight back. Your natural instinct is to take control of the situation so it won’t do you anymore harm. For example, maybe you found out that your best friend hooked up with your fiance. At first, you will want to find your best friend and fiance and tear their heads off. Unfortunately, an emotional response is not always the best response. It is important to wait at least 24 hours before acting. By waiting, you give yourself time to allow your brain to kick in. Making a reasonable decision almost always involves listening to both your heart and your mind. Instead of approaching your friend and fiance in a fit of rage, you can confront them in a more appropriate manner. You will still be upset but at least you gave yourself time to think it through. You don’t want to do something you will regret later.

Sleep

In a related vein, getting some sleep will make the situation seem a little brighter. Ever heard of someone say they will sleep on it? Making a good decision is often easier after some rest. At the very least, you give yourself time to think by waiting until the next morning.

Express Your Feelings

You don’t want to bottle up your feelings when dealing with a gut punch. Suppressed feelings will come back to bite you. Instead, make sure you get your feelings out in an appropriate way. For example, keep a journal, do some art, or talk to a friend.

Do Something Active

Being active is a great way to deal with a difficult situation. It releases endorphins which are natural feel-good chemicals. It also focuses your mind on something other than your anxiety and anger. The mind-body connection is real; if your body feels better so will your mind. Added bonus: exercise will also help you sleep. One of the best activities you can do is to take a hike in a natural setting. Hiking in the outdoors has been linked with a decrease in rumination or obsessive negative thoughts. Even if you live in the city, the outdoors are likely only a half hour away.

Eat Healthily

There may be a tendency to buy a pint of ice cream and drown your sorrows, but that is a bad move. Although it may bring you some momentary comfort, you will end up hating yourself for doing it. In addition, junk food turns to sugar in your body and will lead to an emotional crash.

Accept

Although you don’t want to ruminate about your situation, you also don’t want to avoid it altogether. Avoidance leads to more anxiety and makes you feel worse. You want to accept your emotions and confront your problem. Running away is not the answer.

Distract

If nothing else works, distract. Distraction is not going to solve any problems but it will keep you afloat until you are ready to cope with it more effectively. Watch a movie or read a book. The idea is to do something to take your mind off of your problem. FYI, alcohol and drugs are not a healthy distraction.

Dealing with a difficult situation challenges your coping abilities. When in an emotional state, you are more likely to make a bad decision and act in a way that will hurt you in the long run. It is important to take a step back and make sure you are engaging in behavior that is positive for you. It won’t be easy, but following a few basic rules will help you bounce back from a gut punch and live to fight another day.