Overcoming Setbacks and Challenges: Expert Strategies for Coping with Obstacles and Adversity

Life is full of setbacks and challenges. Whether it's a personal or professional setback, unexpected adversity can be challenging to cope with. In this article, we identify and discuss the psychology around dealing with setbacks and look at some effective, practical strategies for overcoming them. Showing resilience in the face of life’s great challenges isn’t always easy, but with the right level of awareness and openness we can overcome these obstacles and continue to make progress towards reaching our goals.

The psychology behind facing and conquering setbacks

For most – if not all – of us, facing and conquering setbacks can be a challenging and emotionally charged experience. From a psychological perspective, setbacks tend to upset us because they threaten our sense of control, competence, and self-worth. According to Self-Determination Theory, proposed by Richard M. Ryan and Edward L. Deci, humans have a basic psychological need for autonomy, competence, and relatedness. Setbacks can disrupt these needs, leading to feelings of frustration, incompetence, and isolation. Additionally, setbacks also have the potential to trigger negative emotions like disappointment, frustration, and sadness, which can further exacerbate our psychological distress.

How well a person can cope with setbacks and adversity will depend on several factors, such as their mindset, attitude, and locus of control.?

• Mindset?– People with a more ‘fixed’ mindset tend to believe that their abilities are innate and unchangeable, making setbacks more threatening to their self-concept. On the other hand, individuals with a more flexible and growth-oriented mindset are likely to view setbacks as opportunities for learning and development, enabling them to bounce back faster.
• Attitude toward failure and resilience?– People who perceive failure as catastrophic or who fear judgment and social comparison are more likely to struggle with setbacks than individuals with a resilient attitude who perceive setbacks as temporary.?
• Locus of control?– This concept has its origins in social psychology and plays a significant role in people’s approach towards adversity. People with an?internal locus of control?believe they're responsible for what happens in their lives, so they're more likely to take action because they feel they can do something about the adversity/setback. On the other hand, people with an?external locus of control?see setbacks as things they can't control or influence much, making them more likely to feel powerless and demotivated.?

Overcoming the setbacks

Coping with setbacks and challenges requires resilience, self-awareness, and problem-solving skills. It also involves acknowledging the challenge, reframing the situation, and developing a plan to move forward. Even if we find that we’ve had a fixed mindset, a generally pessimistic attitude, or an external locus of control, we can still conquer our setbacks by becoming conscious of our thinking patterns and adopting certain strategies to improve outcomes. Below, we look at some expert strategies for coping with obstacles and adversity in our lives.

1. Reframe negative thoughts.?Reframing involves shifting your perspective and looking for the positive aspects of a situation. For example, instead of focusing on what went wrong, you can focus on what you learned and how you can improve next time. By developing a more positive outlook on the situation, you can change your emotional response and feel more empowered.
2. Adopt a problem-solving approach.?Set achievable goals and focus on what you can control. Also ask yourself, "what didn't work last time and what are some things I can try to do differently this time?" By taking small steps forward, you can build momentum and regain motivation.
3. Seek out support.?It's important to surround yourself with people who believe in you, encourage you, and support you. Seek support from friends, family, or a professional, such as a therapist or psychologist. Support can also come from joining a community or virtual network of like-minded individuals who have been through the same thing.
4. Develop a growth mindset.?A growth mindset involves embracing challenges and seeing them as opportunities for growth and learning, rather than seeing them as proof of your own shortcomings. It's important to remember that setbacks are a natural part of the learning process, and they can help you develop new skills and resilience.
5. Practise self-compassion. Focus on small wins and remind yourself that you are deserving of love and happiness even when you're not feeling or performing your best. Remember, everyone faces setbacks and goes through a slump at some point in their lives - it's universal to the human experience.?

Reflections

Setbacks are an inevitable part of life, but they don't have to define our journey. Understanding the psychology behind facing and conquering setbacks equips us with valuable insights and practical strategies to overcome life’s many complex challenges. As we face future difficulties or obstacles, let's carry these lessons strategies with us, armed with the knowledge that setbacks are not the end of the road, but rather steppingstones towards our goals and dreams. With perseverance and a positive mindset, we can rise above setbacks, embrace the unknown, and continue moving forward on our unique paths towards personal and professional fulfilment.

References

• Reivich, K., & Shatté, A. (2002).?The Resilience Factor: 7 Essential Skills for Overcoming Life's Inevitable Obstacles. Broadway books.
• Dweck, C. S. (2006).?Mindset: The New Psychology of Success. Random House.
• Holiday, R. (2014).?The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph. Portfolio.