What do you do if your emotions are overwhelming after a professional setback?

Setback? Step back and evaluate. I am a cause and effect analyst. What got me here? Sometimes asking others for their honest opinion, with a leadoff of "I'm not looking for you to make me feel better, where do you think I went wrong here?" and just listen and evaluate and make adjustments. Onward and upward!

Dealing with overwhelming emotions after a professional setback can be tough, but here are some strategies to help manage those feelings. There are some steps which can help: Allow Yourself to Feel. Talk It Out. Reflect and Learn Set Small, Manageable Goals. Practice Self-Care. Seek Professional Help. Maintain Routine and Structure. Setbacks are a natural part of any professional journey. They do not define your worth or your capabilities. Each setback is an opportunity to grow and strengthen your resilience.

Sometimes set backs can be completely outside of your control, never the less, take a step back and analyze the positives and the negatives of the previous position you held to ensure you take as much from that experience as possible. Analyze your new position and look at the learning opportunities you can gain from it. This is also a perfect opportunity to do some self reflection about your professional career and see if your goals have changed from where they used to be. The hardest part of this self reflection might be that you realize you need to expand your horizons in another company or field which can be scary, but this maybe the only way for you to reach your true potential and that should never be hindered by fear.

Overwhelm puts you into 'fight, flight, or freeze' mode and being in this state for too long can result in detrimental physical or mental outcomes. The first step to getting out of overwhelm is to regulate your nervous system. This means getting away from the situation and into an environment that is calm. Get still and get quiet, so that you can sit with your emotions, process them through your body, and begin to calm and steady your body and your mind. Getting out into nature, going for a road trip, having a bath, or simply being in the presence of a loving and supporting person are all wonderful ways to regulate. Journaling is a powerful way to process feelings. Ask yourself: "what do I feel?" and "what is this feeling teaching me?".

When facing overwhelming emotions after a professional setback, it's important to acknowledge and validate your feelings. Take time to process what happened and allow yourself to experience the emotions fully. Reach out to trusted friends, family members, or a therapist for support and perspective. Practice self-care activities such as exercise, meditation, or engaging in hobbies you enjoy. Reflect on the experience and identify any lessons or opportunities for growth. Finally, remember that setbacks are a natural part of any journey, and they don't define your worth or capabilities.

Indeed seeking support immediately upon learning of a setback improves the odds of recovery or redemption. Therefore, before you encounter a setback, know who manages the obstacle points (of a deal or relationship) prior to the possibility of a setback. That way if one emerges, you’ll know where and to whom to turn when a set back goes awry. Companies can support this by keeping org. charts and contact info refreshed and relevant. FYI - Many don’t so always ask if the org chart is current when working with others. You’ll be surprised at the effectiveness of this request and how much it tells you about an org.

Understand & accept Your Feelings: It's okay to feel upset, disappointed, after a setback. Recognize and accept your emotions without judgment. Take a Step Back: Take a break if required to regain perspective and clarity. Remember that setbacks don't define your worth or abilities. Stay resilient and keep moving forward .Use the setback as an opportunity for growth and learning . Advise & Support: Don't hesitate talking to someone who understands can provide valuable perspective and comfort. Instead of dwelling on the setback, shift your focus toward finding solutions and taking positive steps forward. Selfmotivation: Remind yourself that setbacks are a natural part of any journey, and it's okay to make mistakes or face obstacles

support your friends colleagues and family members .If you have a big supporting system then there is no fear .you can travel more

Seeking support in these situations may be the best move if you don't already have self-care practices in place for your life. Most practices are free and not time-intensive. But, it is easy to neglect the basics. Personally, I spent years neglecting many parts of my life that left me absolutely fried and with very little motivation. By finding some guiding support, I was able to activate a new version of myself that found ways to maintain inner peace and clarity through any emotional or challenging situation.

To reflect objectively is difficult if not impossible. Objectivity is tough. Biases cloud judgment (worldview, social circles, the details we share). Chat engines like Chat GPT or Google Gemini can't be perfectly objective either, but they help! Perhaps a good place to reflect with less rumination. Explore your perspective: List all the details of the setback. Be honest but careful with proprietary details. Gain insights: Ask Gemini or Chat GPT to summarize as situation, problem, implications, and needs. Refine & validate: Think critically about the summary, then discuss with the right coach for a more balanced view.

One way to reflect objectively is to do what we call at PEP an impact map. It goes like this: 1. What was or is the goal. 2. What went wrong or is negative about the situation 3. What is right or positive about the situation 4. Brainstorm - What can be done to reduce the impact of the negatives and achieve the goal 5. Brainstorm - What can be done to keep or improve on the positives and achieve the goal 6. From these ideas, which are the best few to pursue? 7. Design on an action plan to do so This moves you from victim to constructive action.

It is said that there are several stages from denial to acceptance. The emotional phase, I would say, is happening quickly after denial, but as we are rational beings, we need to overcome this phase, accept, and move on. Taking a few steps back and reflecting on the situation, understanding maybe the faults, but with certainty setting up a new objective, is the way to proceed. Now, objectives should be small, achievable, and systematic. Remember that any progress is good progress and that our life is mostly influenced by luck and opportunity but also by our efforts and choices. Get out there and start making them.

The objective benefits of reflection need to be balanced with the long term impact on your well-being. Take the time to reflect on events to establish key facts and consider what lessons can be learned for the future. However, professional set-backs are generally very stressful events and aspects of cause-and-effect can be hard to determine. It might be tempting to imagine alternative actions and outcomes, for instance. Sometimes things simply go wrong for inexplicable reasons or at least for reasons beyond your control. Replaying ambiguous events in your mind in a fruitless search for clarity needlessly creates the same level of mental stress you first encountered, over and over again. So be kind to yourself and move on.

A plan that acknowledges that addresses the impacts of the set back puts you back in control, enables you to take informed action going forward. Enables you to learn from the set back and emerge stronger. In the end, it's all feedback. Nothing ventured, nothing gained.

Set backs and rejection are part of life in the work force. Assess your life skills, increase your education, and stay networking. Keep positive.

Utilizing time management techniques to set realistic goals and create a detailed action plan can help you regain a sense of control and focus on moving forward. Breaking down larger objectives into smaller, manageable tasks and assigning specific time slots to work on them ensures that you can make steady progress towards your goals. By focusing on planning and action, you can harness the setback as an opportunity for growth and development.

The process of planning after a setback is a crucial step in time management. It's not just about setting goals, but also about creating a detailed, step-by-step action plan. This includes breaking down larger objectives into smaller, achievable tasks, and assigning specific time slots to work on them. This method not only helps regain control over your time and tasks, but also keeps your focus on progressing forward. Remember, the key is to learn from the past, not dwell in it. This approach can be a powerful tool in overcoming professional challenges and fostering growth.

After reflecting, start by setting clear goals and creating a detailed action plan using time management techniques. Break down larger objectives into smaller tasks and allocate specific time slots to work on them. This helps maintain focus and progress toward your goals while regaining a sense of control.

Prioritizing self-care is crucial. Neglecting your well-being leaves you ill-prepared to navigate high-stress and emotional challenges. It’s essential to detach when necessary. Engaging in self-care empowers you to effectively manage situations and maintain mental clarity.

The best doctor to heal yourself is YOU ! Self-care is essential when dealing with a professional setback. Social media can be a good resource for finding inspiration and support for self-care practices. Follow Self-Care Influencers: watch stories to feel you're not alone! Join Self-Care Communities: Engaging with others can provide a sense of connection and offer additional strategies for managing emotions. Most Importantly: Prioritize your well-being. Because if you don't , no one will do it for you!

Staying in a routine if you have one, and making time for things that have nothing to do with how your professional life has been impacted can be very healthy emotionally and provide balance so you have a clear mind when your focus does go back to your next steps after the setback.

If emotions are overwhelming, it means that we need to take some time and attention to address them. Our emotions are not pests; they are messengers who are always trying to direct us to honor our greatest truths. We are not machines designed only for productivity - we are human beings and we need to treat our emotions with the respect they deserve. Some ideas to practice self care when overwhelmed by emotion - talk to a professional to help work through the feelings and then take action that's in alignment with your truth; move your body in order to release stress and feel un-stuck; take some time off in order to re-group and re-set.

"God Helps (ONLY) Those Who Help Themselves" Amidst the emotional whirlwind, it's vital to prioritize SELF-CARE. Embed activities that nourish your well-being into your daily regimen, whether exercising, meditating, or pursuing hobbies. Time management comes into play by allocating sufficient time to these endeavours, fostering stress reduction and mood enhancement. It is important to recognize that prioritizing SELF-CARE is not being selfish rather it is an essential investment in bolstering your emotional strength.

I love the idea of reassessing and realigning goals periodically because as humans we continue to grow and evolve into new versions of ourselves, and it's possible that after setting a goal that the future you may not have the same goals in life. Being flexible and rolling with the punches of life will help you to be able to adapt to the changes or challenges you may face in your career. Continue to learn and grow, but most importantly, take care of yourself.

In my many years of buisness I have found that if you want something bad enough, you will find a way to win. It's not always easy to try again but if you don't do things that make you feel uncomfortable, you will never succeed

After a professional setback,it's time to acknowledge your feelings without judgment. We need to take a moment to breathe and gain perspective with the help of a short break, walk or meditation. The setback is to learn from it and identify improvements. But I really believe, we need to prioritize tasks and create a flexible plan to move forward. Expect the unexpected can be challenging, but still works. Setbacks are part of growth; by staying flexible and proactive we turn them into learning opportunities.

Especially in project management, flexibility is a key skillset to overcome any unforeseen issues/delays and risks. Being flexible in your approach allows you to professionally reassess and realign your schedule to deliver your project. From this, you grow and develop both personally and professionally, understanding when setbacks occur and how to navigate them in the future.

In the face of setbacks, one must embrace flexibility with open arms. Understand that the journey towards recovery will not be smooth sailing and full of twists and turns. Be gentle with yourself when you navigate through this unknown waters. Keep room for adjusting as per the journey. Do time management to plan your goal. Be flexible to adapt to new environments, challenges, people, risks, new information, etc. You have to start trying in newer ways in high spirits and commitment. Keep your approach very diverse and accommodating.

"Box of the goods" Create a box (real-life or a folder in your PC) where you would save all the things that create positive feelings to you. For example, rave feedback from your clients, line managers or peers or pictures; a deliverable that you are very proud of making; a video or an audio recording from a presentation that you made and you "smashed" it; or a photo with colleagues that you love being around with. This box should be easily accessible for you to run into when you feel a little down and you want to cheer up.

If your emotions are overwhelming after a professional setback, it's important to take time to acknowledge and process your feelings. Find a supportive outlet, such as talking to a trusted friend or mentor, journaling, or engaging in activities that help you relax and unwind. Once you've had a chance to reflect, focus on identifying lessons learned from the setback and develop a plan to move forward positively.

When emotions feel overwhelming after a professional setback, it's important to prioritize self-care and coping strategies. Instead of dwelling on the setback, focus on actionable steps you can take to move forward. Break down the problem into smaller tasks and create a plan to address them. Maintain a positive mindset and believe in your ability to overcome challenges. Visualize yourself bouncing back stronger and more resilient than before. Remember that setbacks are temporary, and with time and resilience, you can navigate through them and emerge stronger on the other side.

Acknowledge the wave - emotions are natural. Don't resist, but ride it out. Seek solace in nature or a trusted confidant. Then, with a calmer mind, dissect the setback. It's a lesson, not a loss. Learn, adapt, and rise stronger.

When faced with overwhelming emotions after a professional setback, it is important to give yourself time to process and accept your feelings. Allow yourself to experience the emotions fully before seeking support from friends, family, or a therapist. Reflect objectively on the situation, focusing on what you can learn and how you can improve in the future. Plan ahead for how you will move forward and set new goals. Practice self-care by engaging in activities that bring you joy and relaxation. Stay flexible and open to new opportunities that may arise.