Let’s be real—life doesn’t always go the way we plan. Whether it’s a missed opportunity, a huge letdown, or just one of those days where everything seems to fall apart, it’s tough to shake that feeling of disappointment. But here’s the good news: even when things don’t go your way, there are ways to pick yourself up and keep moving forward. Here are 17 simple steps to help you feel less crushed when life throws you a curveball, so you can bounce back stronger.
1. Let Yourself Be Upset—Seriously, It’s Okay
First things first, give yourself permission to feel whatever you’re feeling. It’s totally okay to be upset, frustrated, or even downright angry. Let it out—cry, scream, or punch a pillow if you need to. Just don’t try to sweep it under the rug; sit with those feelings.
2. Remind Yourself: This Isn’t the End of the World
We get it—it feels like the end of the world, but trust us, it’s not. One setback doesn’t define your whole life or your future. Think of it as just a rough patch in your life’s journey. Remember, you’ve survived all your worst days so far, and this one will be no different.
3. Call Up a Friend and Just Vent
Sometimes you need to get it all off your chest, and who better to hear you out than a good friend? Call someone who just gets you, and let it all out. Sometimes just hearing a different perspective (or even just having someone listen) can help you see things in a whole new light.
4. Focus on What You Can Control, Not What You Can’t
There’s no use stressing over things that are out of your hands. Instead, zero in on what you *can* do next. Maybe it’s something as simple as making a new plan or taking a small step toward something more positive. Whatever it is, shifting your focus to what you have control over can make you feel empowered instead of defeated.
5. Find the Lesson Hidden in the Mess
We know it’s easier said than done, but try to look for the silver lining. What can this experience teach you? Maybe it’s a lesson in patience, resilience, or even just learning what *not* to do next time. Though you don’t feel like doing it, trying to find the meaning in your struggles can help turn a loss into a win.
6. Change That Negative Self-Talk
If you’re telling yourself, “I’m a failure” or “I always mess up,” it’s time to change the script. Instead, say something like, “I’m doing my best, and that’s enough” or “I’ll grow from this experience.” The way you talk to yourself matters more than you think, so instead of beating yourself up, try some words of kindness instead.
7. Celebrate the Little Things (They Matter Too)
Even on the worst days, there’s always something to celebrate—even if it doesn’t seem like it. Did you get through your to-do list, even if it was tiny? Did you make it out of bed when you really didn’t want to? Give yourself a pat on the back for those little wins. They add up.
8. Step Away and Take a Break—You Need It
Sometimes, you just need to hit pause on the world and step away from whatever’s bringing you down. Take a walk, watch a funny show, or do something that makes you smile and distracts you for a little while. Giving yourself a little break can help clear your mind and lift your mood.
9. Be Kind to Yourself—Seriously, Go Easy
Why are we always so much harder on ourselves than we are on anyone else? Cut yourself some slack. Talk to yourself like you would a friend who’s going through a tough time—with kindness, patience, and understanding. You deserve that much.
10. Remember All the Times You Got Through Hard Stuff Before
Think back to those tough times you thought you’d never get through. Remind yourself of your own strength and resilience that you used to get through them. You’ve faced challenges before and come out stronger—this time won’t be any different.
11. Write It All Down—Get Those Thoughts Out of Your Head
When your thoughts feel like they’re all tangled up, writing them down can help. Though you might think it sounds corny, grab a journal or even just a scrap of paper and let it all out. Sometimes seeing your thoughts on paper can help you make sense of them and find a little clarity.
12. Stop Comparing Your Life to Everyone Else’s
Take it from us: scrolling through social media and seeing everyone else’s highlight reel won’t help your mood. Remember, people tend to post their best moments, not their struggles. Focus on your own journey and remind yourself that everyone has their own ups and downs.
13. Get Up and Move—Even if You Don’t Feel Like It
When you’re feeling low, it’s tempting to just stay in bed, but moving your body can do wonders for your mood. Whether it’s a quick walk, some stretches, or a dance party in your living room, getting active boosts those feel-good endorphins and helps shake off the funk.
14. Practice a Little Gratitude (Even If It’s Hard Right Now)
We know it might sound cheesy, but gratitude really does work. Take a second to think of three things you’re grateful for today, no matter how small they are. Shifting your focus to what’s going right instead of what’s going wrong can help you see the bigger picture.
15. Make a Simple Plan for What’s Next
When you’re ready, start thinking about your next move. What’s one small step you can take to get back on track? Having a plan (even a tiny one) gives you back your sense of purpose and direction. It reminds you that you’re not stuck—you’re just getting started.
16. Laugh at How Ridiculous Life Can Be Sometimes
Life has a way of throwing curveballs that are so ridiculous you just have to laugh. If you can find a way to see the humor in the situation, even a little, it’ll help take the sting out of it. You might not feel like it right now, but when you’re ready to laugh (even just a little), you’ll feel better for it.
17. Remind Yourself That This Too Shall Pass
No matter how bad things feel right now, remember that this moment is temporary. Emotions come and go, and so do the challenges we face. It might feel heavy now, but there’s always light at the end of the tunnel—even if you don’t feel that way right now.
