Career setbacks can happen to anyone, whether it's a layoff, a demotion, a failed project, or a negative feedback. They can be frustrating, discouraging, and even humiliating, but they don't have to define your future. In fact, you can use them as opportunities to learn, grow, and bounce back stronger than before. Here are some tips on how to do that.
The first step to bouncing back from a career setback is to acknowledge and process your emotions. You may feel angry, sad, scared, or ashamed, and that's normal. Don't suppress or deny your feelings, as they can affect your mental and physical health. Instead, express them in healthy ways, such as talking to a trusted friend, writing in a journal, or seeking professional help if needed. By accepting your emotions, you can release them and move on.
Career setbacks can range anywhere from a demotion, being passed over for a promotion, being rejected after an application or interview, or losing a job. Whatever the event, it's important to take time to process. Sweeping emotions under the rug is misguided and unhealthy. Understand that it's OK to be sad or upset, yet at the same time look for positive ways to deal with the situation. Confide in a family member or close friend, set aside time to do something you love, or taking a long walk are helpful ways to deal with a setback.
First, assess the situation objectively, acknowledging challenges. Then, focus on building a well-organized plan to address issues and set realistic goals. Seeking feedback and learning from setbacks is crucial for personal growth. Embrace a positive mindset and leverage your network for support and advice. Consider upskilling or pursuing new opportunities aligned with your strengths. Maintaining a healthy work-life balance and practicing self-care contributes to overall well-being. Ultimately, viewing setbacks as learning experiences and staying adaptable will empower you to rebound and achieve future success in your career.
The next step is to assess the situation objectively and identify the causes and consequences of the setback. Ask yourself what went wrong, what you could have done differently, and what you can learn from it. Be honest and constructive, not defensive or self-critical. Also, consider the impact of the setback on your career goals, your reputation, and your relationships. How serious is it? How can you mitigate it? What are your options going forward?
When I got terminated by my school after my first year of teaching, I was infuriated. While I still believe that the manner in which the school dismissed me was unjust, I had to acknowledge that there were certain areas in which I fell short as a teacher. Even those I completed my lesson plans on a weekly basis, I didn't always include learning activities that met the academic needs of my students. Furthermore, I didn't invest as much time as I should have in learning and unpacking the Common Core Math standards so that I could better monitor & assess how well my 6th grade students were progressing towards proficiency of those standards. In the end, these errors played a significant role in my dismissal and I had to own up to that.
Once you have a clear understanding of the situation, you can take action to bounce back. Depending on the nature and severity of the setback, you may need to update your resume, look for a new job, improve your skills, seek feedback, apologize, or make amends. Whatever you do, don't dwell on the past or give up on your dreams. Instead, focus on the present and the future, and take positive steps to achieve your desired outcomes.
You can't control what happens to you (even though we think we can), but you can control how you react and respond. Instead of wallowing in self-pity, immediately take the next step in the direction which gets you back on your feet. Do you need to develop a new skill, look for a new job, or mend a broken relationship. Accept what happened, evaluate it, learn from it, and then put it to bed.
Bouncing back from a career setback can be challenging, and you don't have to do it alone. Seek support from people who can help you, such as mentors, coaches, peers, or family members. They can offer you advice, encouragement, feedback, or referrals. They can also help you network, find opportunities, or celebrate your achievements. Surround yourself with positive and supportive people who can boost your confidence and motivation.
After I experienced a layoff during the onset of COVID, one of the most important things I did was network and look for groups that would provide a place to learn and help others going through a similar situation. There were many virtual groups assembled during that time with the purpose of gathering people from all over the country (and the world) who had lost a job due to the pandemic, and many are still going strong today. Encouragement and drive can be cultivated by seeing others in the same situation and celebrating success stories together.
Resilience is the ability to cope with adversity and recover from setbacks. It's a skill that you can develop and strengthen over time. To cultivate resilience, you need to adopt a growth mindset, which means that you view challenges as opportunities to learn and improve, not as threats or failures. You also need to practice gratitude, optimism, and self-compassion, which can help you appreciate what you have, expect the best, and forgive yourself.
The final tip to bounce back from a career setback is to keep learning. Learning is essential for your personal and professional growth, as it can help you acquire new knowledge, skills, and perspectives. It can also help you adapt to changing circumstances, overcome obstacles, and seize opportunities. You can learn from various sources, such as books, courses, podcasts, webinars, or mentors. You can also learn from your own experiences, especially from your setbacks.
There is no shortage of online content for personal and professional growth. During a setback, especially in the case of a layoff, schedule time for learning at regular intervals to stay abreast of industry trends, gain new perspectives, and keep things refreshed.