3 Steps to Deal with Setbacks

Everyone experiences setbacks. As a matter of fact, it is extremely improbable that you will achieve many (if any) goals without a few setbacks. That’s okay! After all, they can help in the long run.

3 Steps to Deal with Setbacks:

1. Acknowledge the Setback

Putting the setback in the back of your mind, or “sweeping it under the rug” is not healthy. Along with the setback being ignored or repressed, feelings tied to the setback will more than likely be repressed or ignored also.

Whether your setback involves having a cigarette, eating a food that’s not on your plan, or skipping a work out – It usually helps to acknowledge the setback.

Acknowledge your feelings about it …

Are you mad at yourself?
Sad?
Disappointed?
Defiant? “I am going to eat this cake because I deserve it!”

Acknowledge any and all feelings associated with the setback. Once you have acknowledged the setback and your associated feelings, accept them as normal. Do NOT judge yourself, and let it all go.

2. Examine The Setback

Ask Yourself the following questions:

What can you learn from the setback?
Why did it happen?
Was there an event or situation that set you up for failure?

Example 1: If you don’t consume enough lean protein with each meal, your blood sugar can spike, then plummet. This leaves you with a craving for sugary carbs… which are probably not a part of your diet plan.

Example 2: A bad day at work or a disagreement with a relative or friend sends you straight to the drive-thru.

Recognize what caused the setback then figure out how you can handle that situation differently in the future.

With the first example, you now know that you need to include enough lean protein in your meals to avoid spikes and sugar cravings.

With the second example, you need to determine what part you played in the situation. Only you can control your moods and your reaction to things that happen around you.

This is empowering. It will help you avoid a setback next time.

Set yourself up for success! Setbacks happen, but they don’t have to be negative if you can learn from them.

3. Focus on the Positive

Find the good in every situation. We tend to judge ourselves harshly on our failures. We pull into the drive-thru, drive right by the gym without stopping, or we toss the gym bag in the back of the car so we don’t have to look at it. Five, ten, or even sixty minutes later we’re beating ourselves up inside for the bad decision.

Don’t focus on what you did wrong; instead consider what you did right today. Grab a pen and paper and write down everything that went right in your day…I’m sure you’ll be pleased to see that it isn’t nearly as bad as you initially thought.

Writing down what you did right is very motivating. Once you’re feeling good and you have a smile back on your face, look forward to tomorrow. Each day is a brand new chance to start over and do it right.

Remember not to focus on your setbacks. Let them go and learn from them.

Otherwise, you are likely to talk yourself into an even more destructive situation. “I already had two cookies, so I’m doomed. The whole box won’t make a difference now.”

Do not set yourself up to fail. Start over tomorrow with a clean slate. You can do it!

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