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What steps help me emotionally after a setback? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: What steps help me emotionally after a setback?
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  SPEAKER_00: After an emotional setback, it is about processing what happened, rebuilding your sense of safety and self-belief, then gradually moving forward.
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  SPEAKER_00: Allow yourself to feel, give yourself permission to experience disappointment, anger, sadness or frustration without judging yourself.
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  SPEAKER_00: You can ask yourself, what am I feeling?
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  SPEAKER_00: What has this experience brought up for me and what do I need right now?
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  SPEAKER_00: Separate the setback from your identity.
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  SPEAKER_00: Something going wrong doesn't mean you are a failure.
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  SPEAKER_00: It just means something didn't work out the way you hoped.
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  SPEAKER_00: Your circumstances are not a measure of your worth.
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  SPEAKER_00: You don't have to immediately find the lesson or make your next move.
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  SPEAKER_00: Just rest, talk, journal, walk, spend time in nature or simply give yourself some quiet space.
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  SPEAKER_00: Challenge your negative self-talk.
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  SPEAKER_00: Notice thoughts such as I'm not good enough or I've ruined everything.
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  SPEAKER_00: Reflect on whether you would speak to someone you care about this way, then offer yourself the same compassion.
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  SPEAKER_00: Once the emotions have settled, look at what you can learn, what the experience taught you, what you may do differently next time, what you handled better than you realized, and is there anything you need to change or let go of?
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  SPEAKER_00: The goal isn't to blame yourself, it's to gain wisdom rather than self-criticism.
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  SPEAKER_00: Reconnect with supportive people.
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  SPEAKER_00: You don't have to process everything alone.
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  SPEAKER_00: Choose people who listen without judging.
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  SPEAKER_00: You may not be able to change what happened, but you can gradually decide what happens next.
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  SPEAKER_00: If you are thinking of harming yourself or feel unsafe, please call your local emergency number or crisis line.