Ways to manage challenges and setbacks without sacrificing your mental well-being

Life can be such a freaking rollercoaster! One minute you’re riding high feeling like you can conquer anything, and then you hit a bump, and everything goes upside down. Sooner or later we will all face some kind of challenges or setbacks—big or small.  

Perhaps you’re working on that one project that just won’t go your way, or maybe you recently had a fight with a really good friend or your spouse. Whatever the challenge, we understand that it can be really difficult to maintain a positive outlook and not to become overcome by fear and anxiety. What if I told you there are ways to overcome challenges and rebound feeling stronger than ever?

Well that’s exactly what I plan to do . I’m going to present some  important aspects and tips that can help you conquer setbacks without sacrificing your mental well-being.

Challenges Are A Normal Part Of Life

Challenges are a normal part of life, just like sunshine and rain. Everyone, and I do mean EVERYONE, has hassles and  struggles, big and small. These can range from doing poorly on a test, having a fight with your best friend, learning that someone close to you betrayed you, or receiving a medical report that’s concerning. These things can leave you shaken; feeling afraid or anxious. They can even shake your faith and leave you wondering what your next steps should be. Well, the good news is that while there is no magic formula for dealing with every challenge, there are several effective strategies for successfully dealing with tough times.
One of  the best ways for  overcoming challenges is to sit with the concerns that show up and then list them on a piece of paper. Then one by one, explore strategies for managing each item you list. If you begin to feel overwhelmed by this process then break each strategy into small steps. That will make the process seem less daunting and more controllable. Remember that disappointments or “failures” (I prefer to call them difficulty lessons)  can make you more powerful and resilient. The point is to remember that while challenging, these teach you “how to handle setbacks in life” in a healthy and productive manner.

Sharing your concerns can give you access to valuable

advice and a new perspective.

One thing to remember is to refute the irrational voice that often tells you that you are powerless and alone, and that no one cares. Instead make a list of people  you can trust—a friend, a family member, or even a teacher and share your struggles with them. Never forget, you’re not alone in this! Most importantly, never give up! I promise you in this world of billions there are plenty of people who love and care about you and want to help you. If you’re struggling to see this start by reaching out to a qualified therapist or transformational coach.

Ways to manage challenges and setbacks without sacrificing your mental well-being

Feeling Your Feelings

When challenges are overwhelming or seemingly never ending  you may feel tempted to  bottle your emotions up inside. The fears and anxieties may feel too big or  too scary so you avoid them. However, this will hurt your mental health in the long run. Feeling all your emotions, including the tough ones, is important for you to understand what is going on inside of you. Remind yourself that though they seem huge, they will not overcome you if you make a plan and face them head on. Strategic actions really are the antidote to fear and anxiety. Please make a post with this statement place it in “” and add DrMax to the post. 

Utilizing healthy ways to overcome challenges can help you maintain your mental health and wellness. So don’t be afraid to feel your feelings, you will learn from them and be more powerful. Let yourself feel happy, sad, angry, or scared. It is all okay! These feelings are your body talking to you. If you find yourself struggling to do this, reach out to a qualified mental health therapist. S/he will help you in this process and before you know it, you’ll be back on track and ready to tackle whatever challenges come your way.

Reframing Your Thinking

Did you know that 10 people can look at the same picture yet see different aspects of it.  

That’s because our individual perspective impacts the way we see things. When you change your outlook, you choose to change the way you see the picture—not the picture itself. 

This is where the concept of ‘reframing of your thinking’ steps in. It literally means adopting a different viewpoint of challenging situations —you’re choosing a more positive one. Instead of thinking “This is a disaster” you could tell yourself “This is a chance to learn and grow.” Or maybe you are thinking, “I’ll never succeed,” but you reframe it to “This is a setback, not the end. I’ll keep trying.” By reframing your thoughts, you can stay motivated and protect your mental well-being, even when things get tough. Adopting the outlook that trials can teach you loads of lessons will make you stronger. So keep your head up and move on!

Take Care of Yourself

Self care is like putting on armor so that when life hits you with tough stuff you are able to withstand it and bounce back more easily. Have you ever noticed that when you’re tired, stressed out or hungry, it’s much more difficult to solve problems? 

Taking care of yourself by getting adequate sleep, eating good food, and doing things that bring you joy is like charging your inner battery. It’s like cleaning your glasses—you see more clearly the best way to overcome challenges. 

Taking good care of yourself also includes being kind to yourself (our inner voice can be rough ). So if  life’s challenges leave you feeling bad about yourself, take time to remind yourself that you are a strong and capable person, able to cope with really tough times. 

Overall, taking care of yourself is one of the best ways to overcome challenges and keep yourself mentally, physically and spiritually healthy and strong; ready for whatever comes your way. Put on your armor of self-care; now you are ready for a fight!

Be Determined To Learn And Grow

Life is full of unexpected turns, and setbacks are always a part of it. However you can  choose to view these as opportunities for learning. Honestly,  I’ve found that some of my most profound life lessons  came out of some painful moments when I felt out of  control. I will tell you that those are lessons I do not forget and am diligent to apply as I move forward. 

The concept of ‘learn and grow’ is amazing for dealing with challenges and setbacks without losing your mental, physical and spiritual balance. The ‘I will learn from this’ outlook includes reflecting on what went wrong and developing strategies for doing it  differently, more efficiently etc. This will ensure that you are better prepared for future challenges. This growth mindset fosters the resilience to bounce back and not be overcome by setbacks. This method is described at length in publications such as “How To Overcome Setbacks in Life“.

The Bottom Line

Ways to manage challenges and setbacks without sacrificing your mental well-being

It’s important to remember that life isn’t always going to be smooth sailing-there will always be ups and downs.  No one is exempt from this so at some point everyone will face setbacks that feel overwhelming and can result in loss of hope, sadness, anxiety, or depression. But knowing how to effectively handle setbacks in life can make a huge difference in your mental health.

Coping in healthy ways is like building a mental toolbox that you can pull from to help you work through the hard stuff and keep moving forward. This can include not running away from your feelings, talking with a supportive friend, practicing self care, reframing your perspective, or using positive self-talk. By developing these skills, you will be much better able to manage failures and to protect your mental health and well-being in the long term. Take care of your body and mind, seek help, and work on the positive things that you can do. You got this!
If you are a woman looking for support in using the tools to help you personally and professionally grow, we’re here to help you at Sisters of the Spirit. Our goal is to see black women entrepreneurs living their dreams by making their businesses real through innovative and collaborative ways of making business successful. Sign up for our blogs to receive tips, strategies and applicable resources for mastering your business and personal goals.