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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