ANA Healthy Nurse, Healthy Nation® Blog: Make Setbacks Your Superpower
Published
Use this guide as a springboard for personal and professional growth after a challenge
Challenges and setbacks can take an emotional and physical toll that leave you feeling paralyzed. How you respond and recover from a stressful situation determines its ultimate impact.
Being able to navigate stressors and successfully recover from setbacks as a nurse can:
The benefits of resiliency are well-documented. However, simply wanting to be resilient is not enough — especially when you face a stressful event. Building resiliency is a process, and every setback you face is an opportunity to get stronger.
The Road to Recovery and Resiliency
When you face a setback, it can be challenging to know how to regain confidence and reduce future stress. To help, we've created a framework — 4 steps that will put you on the path to recovery and improved resiliency. Next time you face a challenge, use these steps to recover and come back stronger and wiser.
This short-term plan can restore a feeling of control in a situation that may feel out of your control.
Then, make time for constructive reflection
When you can get some separation from the situation — in time or space — set aside a moment for constructive reflection. This is an opportunity to identify what you can learn from the situation, while avoiding self-blame.
Look back at the situation and recognize what was and was not within your control. Acknowledge that whatever you are feeling is normal.
A critical goal of this reflection is to foster self-compassion in difficult times. Treating yourself with kindness and understanding can be a psychological resource. Self-compassion helps maintain emotional balance and builds resiliency when you face a moral dilemma or acute stress.
Take time to implement self-care strategies that may include:
Feeling good physically, mentally, and socially is essential during the days, weeks, and months after a stressful event. It will remind you that you are strong, even in the face of a serious setback. Don't forget to activate your support network, whether that includes family, friends, or coworkers. Just being around people who know you will help you feel more like yourself.
Cultivate support from your peers through a peer support program at work or online. Positive reinforcement from your peers can provide small wins that can increase your confidence in future success.
If an everyday workplace stressor continues to cause you anxiety or fear, reintroduce yourself to that stressor slowly, if appropriate. Try shadowing, supervised practice, or completing small, related tasks that reaffirm your skills.
Building your resiliency and adopting strategies for managing stressful moments can provide the self-confidence needed to survive setbacks. Ways to reframe your thinking and build resiliency include:
Viewing Resiliency as a Journey
Your current setback is likely not the first — or last — challenge you will face. However, when you learn a lesson and gather strength from each stressful situation, you are building resiliency.
Stay the course and rely on Healthy Nurse, Healthy Nation® for resources and connection to other nurses. Protect your well-being by taking the HealthyNurse® Survey, joining a monthly wellness challenge, or making a wellness pledge on our Commitment Wall.
What helps you bounce back after a challenge or setback? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Join our monthly challenges at hnhn.org/challenges!
Being able to navigate stressors and successfully recover from setbacks as a nurse can:
- Foster an atmosphere of teamwork among your coworkers
- Positively affect the quality of care you provide
- Reduce the effects of stress on your mental health
The benefits of resiliency are well-documented. However, simply wanting to be resilient is not enough — especially when you face a stressful event. Building resiliency is a process, and every setback you face is an opportunity to get stronger.
The Road to Recovery and Resiliency
When you face a setback, it can be challenging to know how to regain confidence and reduce future stress. To help, we've created a framework — 4 steps that will put you on the path to recovery and improved resiliency. Next time you face a challenge, use these steps to recover and come back stronger and wiser.
- Reflect
In a stressful situation, it may not seem like you have time for reflection. But taking time — both in the moment and then again later — may be the pause you need to confidently decide what to do next.
Reflection should happen in 2 phases:
First, take an immediate pause to stabilize
It can be difficult to recover from a setback if you don't feel in control. Pausing to breathe, take a sip of water, and calm your fight-or-flight response can help.
Once your heart rate slows, focus on the 4 Ns:
- Name: Identify the setback or challenge you are facing.
- Note: Recognize your immediate physical and emotional responses to the situation.
- Needs: Decide what requires urgent attention, such as safety measures, reporting, or medical care.
- Next steps: Plan how you will take care of those action items.
This short-term plan can restore a feeling of control in a situation that may feel out of your control.
Then, make time for constructive reflection
When you can get some separation from the situation — in time or space — set aside a moment for constructive reflection. This is an opportunity to identify what you can learn from the situation, while avoiding self-blame.
Look back at the situation and recognize what was and was not within your control. Acknowledge that whatever you are feeling is normal.
A critical goal of this reflection is to foster self-compassion in difficult times. Treating yourself with kindness and understanding can be a psychological resource. Self-compassion helps maintain emotional balance and builds resiliency when you face a moral dilemma or acute stress.
- Realign With Self-Care
Recovering from a setback requires you to be at your best. You can boost your physical and emotional strength by prioritizing:
Take time to implement self-care strategies that may include:
Feeling good physically, mentally, and socially is essential during the days, weeks, and months after a stressful event. It will remind you that you are strong, even in the face of a serious setback. Don't forget to activate your support network, whether that includes family, friends, or coworkers. Just being around people who know you will help you feel more like yourself.
- Rebuild Your Confidence
Experiencing a setback can rob you of confidence and a sense of control. Rebuilding your belief in your abilities can help reduce any fear you associate with work or a specific task.
Remind yourself of your capabilities and the things you can control with practices and strategies that include:
- Completing skilled tasks
- Habit stacking
- Setting mini goals
Cultivate support from your peers through a peer support program at work or online. Positive reinforcement from your peers can provide small wins that can increase your confidence in future success.
If an everyday workplace stressor continues to cause you anxiety or fear, reintroduce yourself to that stressor slowly, if appropriate. Try shadowing, supervised practice, or completing small, related tasks that reaffirm your skills.
- Reframe Your Thinking
- Active coping
- Planning
- Positive reframing
- Seeking support
Building your resiliency and adopting strategies for managing stressful moments can provide the self-confidence needed to survive setbacks. Ways to reframe your thinking and build resiliency include:
- Focus on your strengths: Knowing your strengths makes you more likely to rely on them in times of crisis.
- Identify stress-relief tools: Figure out what calms you down, whether it is music, a nature walk, or journaling.
- Put peer support in place: Establishing peer relationships and support can reduce the isolation that can happen when setbacks occur.
- Quiet your inner critic: Positive self-talk is a critical step in developing self-compassion.
- Get help when you need it: This could involve anything from asking for assistance with a work task to seeking mental health care or support.
Viewing Resiliency as a Journey
Your current setback is likely not the first — or last — challenge you will face. However, when you learn a lesson and gather strength from each stressful situation, you are building resiliency.
Stay the course and rely on Healthy Nurse, Healthy Nation® for resources and connection to other nurses. Protect your well-being by taking the HealthyNurse® Survey, joining a monthly wellness challenge, or making a wellness pledge on our Commitment Wall.
What helps you bounce back after a challenge or setback? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Join our monthly challenges at hnhn.org/challenges!
Blog Quality of Life
11/24/2025 9:34am CST
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