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:

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