How do you bounce back and recover from a major challenge, a very bad experience, illness or a personal economic failure?
When you are going through a hard time, your character is put to test. If you don’t spring back and pull through, you will remain feeling beaten and defeated. Your confidence and self-esteem will decline further and you will lose faith in yourself.
What can you do to get back to life when you have lost your motivation and the energy and desire to go on? Is there anything you can do when all your resources are gone and you have hit bottom?
So How do You Bounce Back?
Here are 12 suggestions to help you get back up and move forward.
1. Acknowledge Your Emotions
Acknowledge your emotions and release them because if you keep them repressed, you may end up feeling depressed. Write them down so that you get a clear picture and understanding of how and what you are really feeling. Let them all out of your chest.
Probably at this point of time, your most negative emotions are fear and worry. Write down in detail what you fear and worry most and what are the worst case scenarios.
Don’t stop there. Follow up with a list of what you can do if the worst happen. Then list down what are the things that you can control and do immediately to lessen the damage and to start over. It could be something like, “I can go out tomorrow and look for a new job” or “I can move back to my parent’s home until I can afford to pay my rent again.”
2. Reflect on It
Turn inwards and contemplate. Forgive yourself if you have made mistakes and pardon others if they have done you wrong. Spend time meditating to help you overcome the negative related emotions.
Quiet your mind and ask your inner guidance for help. Listen to the low voices within trying to give you the direction to help you pull through.
3. Learn from the Experience
Knowing the reasons why things went wrong will help if you can learn something from the experience. You might discover that you have taken things for granted.
If thinking about it makes you feel more angry and upset, it’s best that you clear and release the emotions first before going through this process.
4. Re-frame the Situation
In order to be able to re-frame a situation and look at the positive side of things, you got to develop a positive mental attitude. Try to detach yourself from your problem and look at your situation from another angle or from another person’s point of view.
Ask yourself questions such as, “What would a person that I admire do if he or she were in my shoes?”
5. Plan a New Route
Write down a list of new goals. Start planning the strategies and list down the things that you can do and start immediately.
Look at what you have left and take a look at what you can focus on right now. Identify which habits, attitudes and lifestyles that you could drop.
6. Take Control of Your Thoughts
The things you say to yourself and the images playing in your mind affect your emotions. Your feelings influence your behavior. You behavior affects your attitude and determines whether you will or will not do something.
Whatever has happened cannot be undone. But you can change your life by taking control of your thoughts. When you think differently, you will act in a different manner.
7. Use Your Creative Imagination
Imagine a better future, the things you would like to experience. You may have been defeated on the outside but you can imagine a different outcome in your mind.
Create a new story about yourself and your life. Visualize it every night and morning. And consciously affirm positive statements instead of allowing your negative thoughts to fill your mind.
8. Ask for Help and Get Support
Be bold and ask for help. Don’t isolate yourself.
Talk to others for encouragement, advice and support. Ask opinions on what you can do to overcome the challenges you are facing. Listen attentively to the answers.
Find out the specific actions that other people do to bounce back and recover.
9. Take Action
Take positive action even if it is a small one. Keep trying and doing things each day to rebuild your life. Develop new disciplines and continue to move forward.
Don’t give up on yourself.
In addition to reflecting and journaling, use your time to learn and grow. Read books and listen to motivational and inspirational recordings. You need all the positive inputs you can get at this time of your life.
10. Find Something to Smile and Laugh
Try hard to find something to smile about or things to make you laugh. Laughter puts you in a more resourceful state and helps you think and feel better.
Evoke good feelings as often as you can because it will help you feel more empowered and think better.
11. Develop the Attitude of Gratitude
Remember that you may have lost something but not everything. Are you in good health? That’s one reason to feel grateful.
If you are physically sick, remember that your mind is powerful and can do things that your physical self cannot do. Learn how to use your mind to your advantage.
Start a gratitude journal. Every night before you sleep, write 10 things that you feel grateful for in your life right now.
12. Trust and Have Faith
Trust that there is a reason for everything that happens. Have faith that there is an answer and a solution to every problem. Believe that you can and will bounce back. Make a firm decision to do all you can and do your best.
As long as you are alive and breathing, you will meet challenges. Don’t give in or give up. There is always a way around it, if you really put your mind to it.
If you cannot see it because of your preoccupation with your setback, get help from other people. You can also join a support group online.
You will be proud of yourself once you have bounced back. You will become a better and wiser person.