ELITE ATHLETE | PERFORMANCE COACH | P.E. TEACHER
Life can be tough. We all face setbacks, emotional struggles, and difficult circumstances that can feel overwhelming. It’s easy to get caught up in the idea that we should always stay positive or keep pushing forward without acknowledging how we feel. But sometimes, it's impossible to maintain that "good vibes only" mindset, and that’s okay.
In those moments, the key is not to push through at all costs, but to acknowledge your emotions—be it anger, frustration, fear, or sadness—and then transition to a healthier mindset. This process of emotional acknowledgment is crucial for developing true resilience. You can "never give up," but the road to resilience is about learning how to face challenges with flexibility, patience, and self-compassion.
In this post, I’ll share practical steps to help you acknowledge your emotions, reframe your thinking, and build resilience through tough times. These steps are designed to help you keep moving forward, even when it feels impossible.
1. Acknowledge Your Feelings—It’s Okay to Feel
The first step to moving forward in the face of adversity is to acknowledge how you're feeling. Anger, frustration, fear—these are all valid emotional responses to challenging situations. It’s natural to feel these things. Trying to suppress or deny your emotions can create more harm than good. Research shows that emotional suppression can increase stress and make it harder to recover from setbacks.
When you acknowledge your feelings, you allow yourself the opportunity to process them. This doesn’t mean you’ll stay stuck in those emotions, but it allows you to move through them more effectively. Emotional validation, a concept supported by psychological research, is the process of recognizing and accepting your emotions without judgment. It’s important to understand that feeling negative emotions doesn’t mean you’re failing—it simply means you’re human.
So, if you’re feeling angry or overwhelmed, allow yourself to feel those emotions fully. Only then can you begin to let them go and shift your focus toward healthier, more productive coping strategies.
2. Let It Out—Then Close the Door
Once you’ve acknowledged your emotions, it’s essential to express them. Whether through talking to a friend, journaling, or simply taking a moment to yourself, getting those emotions out can help you release their grip. However, it’s important to close the door on those emotions once they’ve been processed.
In psychology, this is called emotion regulation—the ability to manage and shift your emotional state. You don’t have to live in anger or fear. After you’ve expressed what you’re feeling, actively choose to shift your mindset. This might mean focusing on something you enjoy, engaging in a calming activity, or practicing self-compassion.
3. Reframe "Never Give Up"—It’s About Adaptation, Not Blind Persistence
The phrase “never give up” is often associated with stubborn persistence. But true resilience isn’t about blindly pushing through adversity. It’s about adaptation—recognizing that challenges are part of the journey and that setbacks don’t mean failure. Instead, they offer opportunities to learn, grow, and adapt.
Psychologist Carol Dweck’s concept of a growth mindset emphasizes that setbacks are not signs of failure but opportunities to improve. When you face obstacles, ask yourself: “What can I learn from this?” Reframing challenges as opportunities for growth allows you to shift from a fixed mindset—where failure is final—to a mindset where failure is a stepping stone to success.
When things don’t go as planned, it’s not about giving up—it’s about finding a new approach. This ability to adapt and adjust is what makes us truly resilient.
4. Self-Compassion: Be Kind to Yourself
In moments of struggle, it’s easy to be hard on yourself. You might think, "I should be handling this better," or "I should have it all figured out by now." This kind of self-criticism is normal, but it can be harmful in the long run. Psychologically, this is where self-compassion comes into play.
Self-compassion is the practice of treating yourself with kindness and understanding, rather than judgment. When you face challenges, be as gentle with yourself as you would be with a close friend. Dr. Kristin Neff, a leading researcher on self-compassion, explains that treating yourself with empathy helps reduce anxiety and depression, boosts resilience, and enhances emotional well-being.
When you're struggling, try to practice self-compassion. Recognize that it’s okay to not be okay sometimes—and that you are doing your best. This shift in perspective can make it easier to move forward with a clear mind and renewed energy.
5. Set Up a New Routine and Take Small Steps
When life throws us off course, creating a new routine can help provide structure and a sense of control. Setting small, achievable goals each day gives you a sense of accomplishment and reinforces a sense of agency—the belief that you have control over your actions and outcomes.
Psychological research has shown that breaking down larger goals into smaller, manageable tasks leads to greater success. These "small wins" can build momentum and increase motivation, which helps you stay on track. So, ask yourself: “What’s one small thing I can do today that will bring me closer to my goal?”
Building a routine that works for you is essential, especially when things feel uncertain. Whether it’s focusing on a work task, spending time with a loved one, or engaging in a physical activity you enjoy, taking consistent, manageable steps toward your goal will help you maintain a sense of progress, even when things feel difficult.
6. Keep Active—But Don’t Forget the Importance of Rest
Staying active—whether through exercise, hobbies, or social activities—has been shown to have profound benefits on both physical and mental health. Regular physical activity releases endorphins, the body’s natural mood boosters, and reduces stress.
However, it’s equally important to recognize the need for rest and recovery. In both physical training and emotional resilience, periods of rest are necessary for growth. Pushing through exhaustion can lead to burnout, so it’s essential to listen to your body and take breaks when needed.
Rest allows you to recharge emotionally and mentally, and it's a crucial part of the recovery process. Whether it’s through relaxation techniques, taking time for hobbies, or simply stepping back from stressors, recovery enables you to return to challenges with greater clarity and resilience.
7. Community and Support: You Don’t Have to Do It Alone
We often hear that resilience is a personal trait, something we must cultivate on our own. But in reality, social supportplays a massive role in building emotional resilience. Research consistently shows that individuals who have strong social networks are more likely to cope effectively with stress and challenges.
When you're feeling overwhelmed, reach out to those who uplift you. Talking to friends, family, or a professional can provide much-needed perspective and emotional support. Connecting with others creates a sense of belonging and reminds you that you don’t have to face tough times alone.
Final Thoughts: Resilience Is a Journey, Not a Destination
“Never give up” doesn’t mean you have to stay positive at all costs or pretend that everything is fine. True resilience is about acknowledging your emotions, adapting to change, and finding healthy ways to move forward. It’s about learning from challenges and using setbacks as stepping stones to grow stronger.
By practicing self-compassion, embracing a growth mindset, and seeking support when needed, you can build the resilience necessary to overcome adversity. Life is a journey, and sometimes the most important thing is simply to keep moving forward, one step at a time.
So, remember: it’s okay to feel anger, frustration, or fear—but don’t let those emotions define your journey. Acknowledge them, express them, and then focus on transitioning to a place of growth, healing, and resilience. Never give up—but adapt, grow, and keep moving forward.
For more insights on building resilience and maintaining a positive mindset, feel free to browse through my blog. Also, don’t forget to check out my fitness workouts on BISS Puxi WeChat for inspiration to stay active and focused.
In those moments, the key is not to push through at all costs, but to acknowledge your emotions—be it anger, frustration, fear, or sadness—and then transition to a healthier mindset. This process of emotional acknowledgment is crucial for developing true resilience. You can "never give up," but the road to resilience is about learning how to face challenges with flexibility, patience, and self-compassion.
In this post, I’ll share practical steps to help you acknowledge your emotions, reframe your thinking, and build resilience through tough times. These steps are designed to help you keep moving forward, even when it feels impossible.
1. Acknowledge Your Feelings—It’s Okay to Feel
The first step to moving forward in the face of adversity is to acknowledge how you're feeling. Anger, frustration, fear—these are all valid emotional responses to challenging situations. It’s natural to feel these things. Trying to suppress or deny your emotions can create more harm than good. Research shows that emotional suppression can increase stress and make it harder to recover from setbacks.
When you acknowledge your feelings, you allow yourself the opportunity to process them. This doesn’t mean you’ll stay stuck in those emotions, but it allows you to move through them more effectively. Emotional validation, a concept supported by psychological research, is the process of recognizing and accepting your emotions without judgment. It’s important to understand that feeling negative emotions doesn’t mean you’re failing—it simply means you’re human.
So, if you’re feeling angry or overwhelmed, allow yourself to feel those emotions fully. Only then can you begin to let them go and shift your focus toward healthier, more productive coping strategies.
2. Let It Out—Then Close the Door
Once you’ve acknowledged your emotions, it’s essential to express them. Whether through talking to a friend, journaling, or simply taking a moment to yourself, getting those emotions out can help you release their grip. However, it’s important to close the door on those emotions once they’ve been processed.
In psychology, this is called emotion regulation—the ability to manage and shift your emotional state. You don’t have to live in anger or fear. After you’ve expressed what you’re feeling, actively choose to shift your mindset. This might mean focusing on something you enjoy, engaging in a calming activity, or practicing self-compassion.
3. Reframe "Never Give Up"—It’s About Adaptation, Not Blind Persistence
The phrase “never give up” is often associated with stubborn persistence. But true resilience isn’t about blindly pushing through adversity. It’s about adaptation—recognizing that challenges are part of the journey and that setbacks don’t mean failure. Instead, they offer opportunities to learn, grow, and adapt.
Psychologist Carol Dweck’s concept of a growth mindset emphasizes that setbacks are not signs of failure but opportunities to improve. When you face obstacles, ask yourself: “What can I learn from this?” Reframing challenges as opportunities for growth allows you to shift from a fixed mindset—where failure is final—to a mindset where failure is a stepping stone to success.
When things don’t go as planned, it’s not about giving up—it’s about finding a new approach. This ability to adapt and adjust is what makes us truly resilient.
4. Self-Compassion: Be Kind to Yourself
In moments of struggle, it’s easy to be hard on yourself. You might think, "I should be handling this better," or "I should have it all figured out by now." This kind of self-criticism is normal, but it can be harmful in the long run. Psychologically, this is where self-compassion comes into play.
Self-compassion is the practice of treating yourself with kindness and understanding, rather than judgment. When you face challenges, be as gentle with yourself as you would be with a close friend. Dr. Kristin Neff, a leading researcher on self-compassion, explains that treating yourself with empathy helps reduce anxiety and depression, boosts resilience, and enhances emotional well-being.
When you're struggling, try to practice self-compassion. Recognize that it’s okay to not be okay sometimes—and that you are doing your best. This shift in perspective can make it easier to move forward with a clear mind and renewed energy.
5. Set Up a New Routine and Take Small Steps
When life throws us off course, creating a new routine can help provide structure and a sense of control. Setting small, achievable goals each day gives you a sense of accomplishment and reinforces a sense of agency—the belief that you have control over your actions and outcomes.
Psychological research has shown that breaking down larger goals into smaller, manageable tasks leads to greater success. These "small wins" can build momentum and increase motivation, which helps you stay on track. So, ask yourself: “What’s one small thing I can do today that will bring me closer to my goal?”
Building a routine that works for you is essential, especially when things feel uncertain. Whether it’s focusing on a work task, spending time with a loved one, or engaging in a physical activity you enjoy, taking consistent, manageable steps toward your goal will help you maintain a sense of progress, even when things feel difficult.
6. Keep Active—But Don’t Forget the Importance of Rest
Staying active—whether through exercise, hobbies, or social activities—has been shown to have profound benefits on both physical and mental health. Regular physical activity releases endorphins, the body’s natural mood boosters, and reduces stress.
However, it’s equally important to recognize the need for rest and recovery. In both physical training and emotional resilience, periods of rest are necessary for growth. Pushing through exhaustion can lead to burnout, so it’s essential to listen to your body and take breaks when needed.
Rest allows you to recharge emotionally and mentally, and it's a crucial part of the recovery process. Whether it’s through relaxation techniques, taking time for hobbies, or simply stepping back from stressors, recovery enables you to return to challenges with greater clarity and resilience.
7. Community and Support: You Don’t Have to Do It Alone
We often hear that resilience is a personal trait, something we must cultivate on our own. But in reality, social supportplays a massive role in building emotional resilience. Research consistently shows that individuals who have strong social networks are more likely to cope effectively with stress and challenges.
When you're feeling overwhelmed, reach out to those who uplift you. Talking to friends, family, or a professional can provide much-needed perspective and emotional support. Connecting with others creates a sense of belonging and reminds you that you don’t have to face tough times alone.
Final Thoughts: Resilience Is a Journey, Not a Destination
“Never give up” doesn’t mean you have to stay positive at all costs or pretend that everything is fine. True resilience is about acknowledging your emotions, adapting to change, and finding healthy ways to move forward. It’s about learning from challenges and using setbacks as stepping stones to grow stronger.
By practicing self-compassion, embracing a growth mindset, and seeking support when needed, you can build the resilience necessary to overcome adversity. Life is a journey, and sometimes the most important thing is simply to keep moving forward, one step at a time.
So, remember: it’s okay to feel anger, frustration, or fear—but don’t let those emotions define your journey. Acknowledge them, express them, and then focus on transitioning to a place of growth, healing, and resilience. Never give up—but adapt, grow, and keep moving forward.
For more insights on building resilience and maintaining a positive mindset, feel free to browse through my blog. Also, don’t forget to check out my fitness workouts on BISS Puxi WeChat for inspiration to stay active and focused.
