How to Get Back Up After Setbacks: 3 Mental Resets from the Touchline

Falling down isn’t the problem. Staying down is.

It’s something I saw time and again working in professional sport. Even the best athletes in the world make mistakes. They drop the ball, miss the shot, or lose the final. What set the greats apart wasn’t that they never fell — but how quickly they got back up.

That lesson applies just as much to life off the pitch as it does on it. We all face setbacks, frustrations, and moments when it feels easier to stay down. The key is knowing how to reset mentally so you can rise stronger.

Here are three practical ways to get yourself back up:

1. Shift the frame

When something goes wrong, the natural reaction is to ask, “Why me?” Instead, flip the question: “What can this teach me?” Reframing setbacks as opportunities helps you move from stuck to learning.

2. Shorten the reset time

Athletes can’t afford to dwell on mistakes mid-game — and neither can we. Don’t wait for motivation to return. Take one small action immediately: send the email, step outside, lace up your trainers. Action creates energy, and energy creates forward motion.

3. Anchor yourself with gratitude

When pressure feels heavy, gratitude shifts your focus. Instead of replaying the problem, you start noticing what’s still working. This mental reset is powerful in sport and in daily life.

That’s why I created a free Gratitude for Pressure meditation — a short, guided practice to help you breathe, refocus, and stand back up when life feels overwhelming.

👉 Access the free meditation here

Why setbacks build resilience

Setbacks are uncomfortable, but they are also essential for growth. Each time you get back up, you prove to yourself that resilience is a skill you can strengthen. Just like athletes train their bodies for performance, you can train your mind to bounce back stronger.

Research shows that resilience isn’t about avoiding failure — it’s about how you recover. The quicker you can reset mentally, the more confidence and clarity you build. Over time, this becomes your competitive advantage in work, life, and personal goals.

Final thought

Setbacks are inevitable. What defines you isn’t the fall — it’s the comeback. Every time you get back up, you prove to yourself that resilience is possible, and that you are stronger than the stumble.

Here’s to rising stronger,

Kate