Reframe your setbacks: Turning challenges into learning opportunities

The word ‘setback’ often brings negative connotations like going off track or something else that can feel bigger than what it is. Remembering a time when you’ve faced a challenge makes you human! Setbacks don’t have to be a negative experience.  

Reframe the challenge 

Instead of seeing setbacks as a bad and scary thing, let’s look at it in a different way. Setbacks don’t mean defeat. It’s a chance to reset, learn and grow. Let’s focus on reducing your fear of setbacks to live a more fulfilling life. 

Building self-belief 

Strengthening your self-belief, or self-confidence, is a great way to get back on track. Self-belief is how much we believe in our ability to achieve a goal. It’s believing in yourself. 

Self-belief helps you think in a way that builds confidence and motivates you to achieve what’s important to you. It also means reminding yourself that if things don’t go as planned, you can still cope and get through, and you don’t have to do it alone. 

You can build self-belief with some core skills. The stronger your self-belief, the less fearful of setbacks you’ll be. When you believe in yourself, you’ll approach your goals rather than avoid them. Trying is key to self-confidence. Even if you don’t succeed on the first try, you can try again with more knowledge and experience than before. 

Steps to build self-confidence 

  1. Set realistic goals and celebrate small victories: Break down your goals into small, achievable steps instead of focusing on the outcome, which can feel overwhelming. Try setting S.M.A.R.T. goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Each small step you achieve is a big deal, so recognise these accomplishments and reward yourself. 
  2. Seek experiences of mastery: Mastery experiences are where you overcome a challenge. This gives you a sense of accomplishment and a feeling of “I can do it!”. Start with smaller tasks, like cooking a new meal, taking on a challenging task at work, or attending a new gym class, and stick with it until you learn the new skill. This builds proof that you can take on challenges and succeed! 
  3. Learn from others: We learn a lot by watching others. When facing a challenging task, it helps to see how others approach it, what skills they use, and how they achieve their goals. Reading books about the skill you want to develop, seeking advice from mentors, and observing others can provide a model for you to follow. Remember, those who have succeeded were once beginners too. You can also achieve your goals with practice and patience. 
  4. Encouraging words: Instead of focusing on possible negative outcomes, try a balanced outlook with words of encouragement. Research shows that compassionate self-talk is more helpful for achieving goals and building confidence than criticism. Think about what you would say to a friend who is nervous about an upcoming challenge. You might say, “you are doing your best” or “I believe in you”. This kind of encouragement is important to give to yourself too. Seek encouragement from others – knowing that others believe in you can be very motivating. Write down encouraging words and read them to help you face challenges. 

Embrace setbacks for growth 

In embracing setbacks, we foster growth and resilience. Key skills to reduce the fear of getting back on track include: 

  • Setting S.M.A.R.T. goals and celebrating small victories 
  • Seeking mastery through tackling challenges 
  • Learning from others’ experiences 
  • Practicing self-compassion and receiving encouragement from others

These strategies empower us to build self-belief, approach challenges with confidence and ultimately lead more fulfilling lives. Setbacks are not the end; they are steppingstones to learning and growth. 

share this article