Life is a journey filled with both triumphs and challenges. The path to success is rarely linear, and setbacks are inevitable. However, it’s not the setbacks that define us, but how we respond to them. Embracing inner strength and turning setbacks into comebacks is a true testament to resilience and personal growth. 

Understanding Setbacks  

Setbacks, by definition, slow progress, hinder, or delay. When it comes to health, setbacks can take many forms—some within our control and others beyond it. They may stem from unexpected events or the actions and decisions of ourselves or others. Regardless of their cause, setbacks often bring feelings of disappointment, frustration, or even despair. It’s important to recognize that these emotions are natural and part of the human experience. It’s okay to feel both positive and negative emotions in response to setbacks. 

The Importance of Mindset  

 

 

The first step in overcoming setbacks is adopting a positive, growth-oriented mindset. Psychologist Carol Dweck introduced the concept of a “growth mindset”—the belief that abilities and intelligence can be developed through dedication and hard work. In contrast, a “fixed mindset” assumes these traits are innate and unchangeable. Embracing a growth mindset allows setbacks to be seen as opportunities for learning and improvement rather than barriers to success. 

Inner Strength: Self-Esteem 

Now, let’s focus on an area of health that can be strengthened: self-esteem. Self-esteem reflects how you perceive your own worth and can be shaped by factors like social skills, appearance, intelligence, spirituality, and health (1). Strong self-esteem motivates you to care for yourself and pursue personal growth. True self-esteem is stable and isn’t dependent on achievements or others’ opinions—it comes from living in alignment with your needs and values. 

Ask Yourself: What limiting beliefs do you hold about yourself? 

A common health-related limiting belief is, “I will always struggle with weight.” This mindset can prevent people from making positive changes, believing their efforts won’t lead to lasting results. Take a moment to reflect on any negative thoughts that may be keeping you stuck in a setback mentality. If you’re unsure or feeling stuck, consider reaching out to a trusted person, your HealthCoach, or a mental health professional for support. 

Recognizing and challenging limiting beliefs can help shift your mindset, break negative thought patterns, and build self-esteem (2). For example, overcoming the belief “I will always struggle with weight” involves focusing on small, sustainable changes and reframing setbacks as part of the process toward a healthier lifestyle. 

Practical Steps to Overcome Limiting Beliefs 

Here are some practical steps you can take: 

1. Identify and Acknowledge the Belief: Recognize that this belief is holding you back. Write it down and reflect on how it affects your actions and mindset. 
2. Challenge the Belief: Look for evidence that contradicts it. Recall times you made healthy choices or successfully managed your weight—this weakens its power. 
3. Reframe the Belief: Replace it with an empowering thought. Instead of “I will always struggle with weight,” try “I am capable of making healthy choices and improving my health.” 
4. Set Small, Achievable Goals: Break your goals into manageable steps. Celebrate each win to build confidence and motivation. 
5. Seek Support: Surround yourself with encouraging people—friends, family, or support groups—to stay motivated. 
6. Practice Self-Compassion: Understand that setbacks are part of the process. Treat yourself with the same kindness you’d offer a friend. 
7. Measure Progress Beyond the Scale: Track success through improved habits, pain relief, better sleep, or increased energy—not just weight. The myTula app rewards health progress with HealthPoints, making it fun and motivating. 
8. Reflect & Adjust: Regularly assess your progress and refine your approach as needed. 

Changing a limiting belief takes time, but it’s possible. This process applies to all areas of life—health, relationships, work, and beyond. Start by identifying just one limiting belief that’s holding you back and commit to working on it. Making this a weekly practice can help create lasting, positive change. 

You’ve Got This 

Setbacks are a natural part of life, but they don’t define you. With resilience and a growth mindset, challenges become opportunities for growth. Reflect, set realistic goals, reframe setbacks, seek support, and stay consistent. Keep setbacks in perspective—they’re just moments, not the whole story. Every setback sets the stage for a comeback. Learn, adapt, and keep moving forward! 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN