When plans go awry or you hear bad news, does it ruin your day? While most people need time to recover from a disappointment, some struggle more than others to regroup.
Reframing negatives into positives is one way to move forward after a disappointing experience. The next time you are feeling down because events didn’t go as you hoped, try these tips:
- Take control. When plans fall through, immediately shift your focus to a backup plan. For instance, if plans are disrupted due to bad weather, switch gears to focus on a fun activity that you can do indoors.
- Be proactive. Thinking through possible outcomes can help you prepare for those you find disappointing. It may also help you more quickly pivot to your preferred “Plan B.”
- Avoid self-fulfilling prophecies. If you start a project with the expectation that you will fail, you are more likely to believe that the end result is a failure. To shine a more positive light on the outcome, try a “What do I have to lose?” approach.
- Manage painful emotions. Anger, fear, and other difficult emotions are not unusual after a disappointment. Dwelling on these feelings is stressful and may worsen health conditions, such as depression or high blood pressure. While it is important to acknowledge your emotions, look for healthy ways to address them.
- Take a positive approach. If your default mode is negativity or unhappiness, it may impact how others react to you. Striving to be more positive may improve your communication with others and could lead to more effective problem-solving.
- Smile. Did you know that smiling, even when you don’t feel like doing so, releases endorphins that increase physical and emotional wellbeing? Laughter is another way to reset your mood.
- Maintain a routine. A routine can be soothing and may help build resilience. Exercise, eat healthy meals, get enough sleep, and connect with supportive people in your life.
