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What steps help me process what happened? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: After a setback at work, many people replay what happened and question their abilities or even whether they're in the right role.
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  SPEAKER_00: This is a very common reaction, and processing what happened means making sense of it so it sorts circling in your mind, and a few steps can help with that.
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  SPEAKER_00: You can start by giving the feeling some room, whether that's disappointment, embarrassment, and frustration, which are all natural, and naming them quietly to yourself can just help ease their grip.
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  SPEAKER_00: Next, you might want to look at the thoughts that came with a setback, such as I'm no good at this, and ask what supports that thought and what's against it.
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  SPEAKER_00: Then you can sort what was in your control from what was outside of it, whether that's a timing, resources, and other people's decisions, which can often play a part, and your energy goes further than what you can influence.
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  SPEAKER_00: It can also help to ask what this setback can teach you as well.
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  SPEAKER_00: And practical ways to support yourself with this may be to write down what happened as a plain account, which is just purely facts only, as if you were telling someone who was not there.
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  SPEAKER_00: And alongside it, note what you did well and what you would do differently next time.
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  SPEAKER_00: You might also want to choose one small action for the week, whether that's asking your manager what you need to succeed in your role and where you can grow, as this can also show whether you had the training support you needed as well.
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  SPEAKER_00: You might also talk to someone you trust, such as a mentor or a colleague, as people on your team often have their own experiences of coming up short and they can relate as well.
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  SPEAKER_00: And at the end of the day, note one thing from your work that you felt proud of and think back to a time you handled a tough moment at work well and ask what you did then that you could use now.
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  SPEAKER_00: Now, if you are still caught in the same thoughts after a few weeks, or your sleep mood concentration or motivation suffering, it's a good time to reach out where you can speak to your GP or a therapist.
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  SPEAKER_00: And it's worth knowing that many workplaces also offer an employee assistance program, which is often confidential and free to use.
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  SPEAKER_00: You can go back to the actual resources on self doubt after setbacks for further support around what steps help you process what happened.
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  SPEAKER_00: If you're thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.