A Guide to Bouncing Back

Setbacks are inevitable. Whether it's losing a job, being passed over for a promotion, missing out on a major sale, or facing the unexpected resignation of a key team member, these challenges can shake your confidence and test your resilience.

However, it's not the setback itself that defines you, but how you choose to respond.

Let’s explore some common work-related setbacks, how they can impact you, and a rapid method to bounce back stronger before the next morning.

Some Common Setbacks and Their Impact

1. Losing a Job: Being made redundant or unexpectedly losing a job can be a crushing blow. It can make you question your skills, your career path, and even your self-worth. The immediate impact often includes shock, disbelief, and a loss of identity, especially if your work was closely tied to your sense of self.
2. Not Getting a Job or Promotion: After pouring your heart into preparing for an interview or working towards a promotion, being told "no" can be devastating. The rejection can make you feel undervalued and question whether you’re on the right path.
3. Losing a Sale or a Major Client: For those in sales or client-facing roles, losing a major deal can feel like a personal failure. The time and effort invested in building the relationship make the loss sting even more. This setback can lead to feelings of inadequacy and a fear that you’re not as capable as you once believed.
4. Key Team Member Resigning: When a trusted colleague or key team member suddenly leaves, it can disrupt the team dynamic and place additional pressure on those left behind. The loss can lead to anxiety about how to fill the gap and concern about whether the team can continue to perform at its best.

The Emotional Impact

These setbacks can lead to a significant dip in confidence. You might find yourself doubting your abilities, questioning your career choices, or even feeling like a failure. It's natural to feel deflated and demotivated, but dwelling on these emotions can lead to a downward spiral. The key to resilience is recognising these feelings without letting them take over.

A Rapid Bounce-Back Method

The key to bouncing back quickly lies in addressing the emotional impact head-on and taking practical steps to regain your confidence. Here’s a method to help you process the setback and come out fighting before the next morning:

1. Acknowledge and Feel: The first step is to acknowledge your feelings. It’s okay to feel disappointed, frustrated, or even angry. Give yourself permission to experience these emotions, but set a time limit. Spend no more than 30 minutes allowing yourself to feel the full weight of the setback. Write down your thoughts and emotions if it helps to get them out of your head.
2. Reframe the Setback: After you’ve given yourself time to feel, it’s time to reframe the situation. Ask yourself, “What can I learn from this?” Every setback provides an opportunity to grow. Maybe losing a sale means you need to refine your pitch, or perhaps being passed over for a promotion is a sign that you should pursue additional skills or a different career direction. Reframe the setback as a stepping stone rather than a stumbling block.
3. Create a Plan: Once you’ve reframed the setback, create a plan of action. What are the next steps? If you’ve lost a job, start by updating your CV and LinkedIn profile. If a team member has resigned, think about how you can redistribute responsibilities or whether you need to recruit a replacement. Creating a plan gives you a sense of control and purpose, which can help restore your confidence.
4. Take Immediate Action: The night of the setback, take one small action towards your plan. This could be as simple as reaching out to a recruiter, setting up a meeting to discuss the next steps with your team, or drafting an email to a potential client. Taking action, no matter how small, will help you feel proactive and start rebuilding your momentum.
5. Prepare for the Next Day: Before you go to bed, prepare for the next day. Lay out your clothes, plan your morning routine, and write down three things you want to achieve. This preparation signals to your brain that you’re ready to move forward and helps you wake up with a sense of purpose.
6. Visualise Success: Finally, spend a few minutes visualising yourself succeeding. Picture yourself landing a new job, closing the next big deal, or leading your team through a successful project. Positive visualisation can boost your mood and build the mental resilience you need to bounce back.

Conclusion: Bouncing Back Stronger

Setbacks at work are challenging, but they don’t have to define your career or your confidence. By acknowledging your emotions, reframing the situation, and taking immediate action, you can bounce back before the next morning and come out fighting. Remember, resilience isn’t about never falling down; it’s about getting back up every time you do. The faster you can bounce back, the quicker you’ll be on your way to your next success.