Whether you’ve just suffered a minor setback or are feeling completely knocked down, this module will provide you with some strategies to feel better and get back in the game.
“The greatest glory in living lies not in never falling, but in rising every time we fall.” -- Nelson Mandela
This module will provide you with some ideas on how to bounce back from a setback. Explore this section in whatever order you choose, and put into action the strategies that seem most useful to you.
Watch this video for an introduction to this module. You can also download the Introduction to Bouncing Back video transcript.
Independence is an important quality, but so is knowing when to ask for help. Even if you can handle all of life’s problems solo, you shouldn’t have to -- there is no prize for doing it alone. In fact, it’s been proven that people with at least one close friend are more resilient.
Reach out to your support system in times of stress.
Know that you are never alone, even when it might feel that way.
Use the My Support System Fillable PDF to list the people in your support system, including their contact information, so that you have this information ready when you need it.
"Failure sucks, but instructs." -- Robert Sutton
Fact of life: you are going to fail sometimes. Everyone does. So use failure as a learning tool.
You can't change the past, but you can make different choices in the future. Whether you've bombed a test, done poorly in a job interview, or hurt someone's feelings, take a close look at your mistakes:
You may find that once you've examined a failure, you need to reach out for extra help. Depending on your problem, a professor, counsellor, or trusted friend can answer some of your questions and give you guidance.
Note: when you do not get a job, it can be useful to call and ask for feedback on your interview. However, remember that someone is taking time away from their day to talk to you and help you to be more successful!
Watch this video to understand how self-talk can change your outlook on life.
When something goes wrong, your brain tries to explain exactly what happened and why. You may not even notice that this is happening, but these explanations become a part of your self-talk: your beliefs about yourself.
They fall under three main categories, also known as the 3 P’s: Personalization, Permanence, and Pervasiveness. These beliefs can either help you to become more resilient, or drag you down.
People who struggle with bouncing back from challenges tend to see problems as:
Resilient people, however, understand that:
To get an idea of how you’re explaining a negative event, ask yourself the following questions:
For help with self-talk, check out the activity below or complete the Flip the Script Fillable PDF.
Belief in your skills and abilities is a huge part of bouncing back. If you’re feeling like garbage, though, it can be hard to know where to start. The fact is, you are great at many things, and reflecting on all the things that you’re doing well can provide you with a sense of pride and accomplishment.
Try writing down at least one thing you did well each day. It might be big, like getting a scholarship, or smaller, like making someone laugh. Look back on these victories when you’re feeling lost or discouraged.
Track your successes using the Crushed It! Self-Worth Log (Fillable PDF).
Watch this video to learn about the importance of self-care.
With the opportunities and obligations of life pulling you in 15 different ways, it can be hard to remember basic human maintenance. But it's important to make time for essential activities, including:
These activities refuel your mind, body, and spirit, so prioritize them. If you're struggling with this, consider the following strategies:
For help with self-care, check out the activity below or complete the My Self-Care Plan Fillable PDF.