What we’ll cover: 

• Understanding setbacks
• The emotional impact of setbacks
• Strategies for overcoming and preventing future setbacks 
• Success stories/what our Champions say

Life doesn’t always go as planned, especially when it comes to improving your health and wellness. Setbacks happen to everyone and can feel discouraging, but they’re also opportunities to learn and grow. They don’t define your journey—they shape it. Let’s explore how to understand setbacks, manage their emotional impact, and build resilience for the future.

What are setbacks?

Setbacks are unexpected obstacles or challenges that can hinder progress toward achieving goals, whether in fitness, health, or other areas. They can arise from various factors, such as stress, lack of time, or emotional difficulties. Examples include comfort eating, skipping workouts, or falling behind with healthy habits after holidays.

The emotional impact of Setbacks

It’s common to feel frustrated, guilty, or even discouraged when things don’t go as planned. These feelings can make it harder to get back to your routine. Reframing them as temporary challenges rather than failures can reduce the emotional burden and help you refocus on your goals. 

Recognising that setbacks are a normal part of any journey allows you to approach them with a more positive mindset. Facing these challenges builds resilience and mental strength—essential for success, not just in health and wellness, but in all areas of life.

Psychological Impact: Setbacks can impact your mental well-being, leading to feelings of frustration, disappointment, or self-blame. It's crucial to reframe these feelings and be kind to yourself when working on improving your health and lifestyle. 

Emotional Response: Experiencing a setback often triggers an emotional response such as anxiety or sadness. Developing emotional resilience involves recognising these feelings and managing them constructively.

Actionable Strategies for Overcoming Setbacks

Here are some practical steps you can take to regain momentum after a setback:

• Challenge negative thoughts: When you think, “I’ve failed” or “I’ll never get back on track,” stop and reframe. Remind yourself that setbacks are temporary and don’t reflect your abilities.
• Reflect and adjust: Look back on what caused the setback. Was it a busy week? Stress at work? Use what you learn to plan for the future. For example, if you struggled with time, try shorter workouts or meal prep.
• Take small steps: Don’t try to do everything at once. Start with one or two small changes, like adding a short walk or cooking one healthy meal.
• Accept what you can’t control: Setbacks are part of life. Focus on what you can change and let go of what’s beyond your control.
• Build resilience: Cultivating habits that help you bounce back quickly. This could include scheduling regular check-ins with yourself or your group and mentor, practising mindfulness, or incorporating relaxation techniques into your routine. 
  

Summary

While it’s impossible to prevent all setbacks, there are steps you can take to reduce their likelihood. Planning, being flexible with your goals, and setting realistic expectations can help you stay on track. Building resilience over time will make it easier to overcome challenges when they arise.

Tips from our champions

Karen Yoeuns, Roczen Champion:

I’d like to share my story about addressing the challenges of making healthier food choices and the strategies that have helped me along the way.

First, it’s crucial to identify the triggers behind unhelpful food intake. For me, a busy day at work often led to rewarding myself with a chocolate bar while watching TV—an enjoyable moment, but not beneficial for my health. With support and guidance, I now practice self-soothing techniques. I light a candle, enjoy a hot drink with almond milk, and take a few deep breaths to overcome those cravings.

Preparation and planning are fundamental in overcoming these challenges.

My shopping list and pantry contents have transformed; now, I only stock colourful, nutritious foods and spices. I’ve eliminated crisps, chocolate, cakes, biscuits, and ready meals. I batch cook using recipes from the Roczen Kitchen and freeze meals like aubergine bake, homemade soups, and shepherd's pie with a cauliflower topping. I also buy red berries and blueberries in bulk, freeze them, and serve them with Greek yoghurt.

When I go out walking or socialising, I bring a flask of homemade soup, a tin of mackerel, nuts, tomatoes, and cheese. My friends often smile at the healthy snacks I carry! Staying active through swimming, walking, and amateur dramatics keeps me engaged and focused on my health.

Another essential resource is the Roczen Team and Champions, who provide guidance and ongoing support. Whenever I feel like I’m wobbling, I look back at old pictures of myself and reflect on the progress I’ve made—I now feel healthier and free from indigestion or dyspepsia.

The saying "nothing worth having comes easy" resonates with me. Most valuable things in life require effort, and the health and wellness results are incredibly rewarding and sustainable. By facing challenges, I've completely reframed my relationship with food.

Remember, you’ve got this! Be proud of every success, no matter how small!