How to Develop Resilience in the Face of Setbacks: Lessons from My Journey
Life rarely goes exactly as planned. Setbacks—whether academic, professional, or personal—are an inevitable part of our journey. But the way we respond to these challenges can define our future. Resilience, the ability to adapt and bounce back from adversity, is not an innate trait; it’s a skill we can develop with time, reflection, and practice.
I’ve faced my fair share of setbacks, from questioning my abilities as a newly qualified pharmacist to the uncertainty of leaving a stable career to pursue medicine. Through these experiences, I’ve learned that resilience isn’t about avoiding failure but about finding the strength to move forward when things don’t go as planned. Here’s how you can cultivate resilience in your own life.
1. Accepting Setbacks as a Natural Part of Life
One of the biggest lessons I’ve learned is that setbacks are unavoidable. When I first qualified as a pharmacist, I was overwhelmed by the weight of responsibility. I remember feeling paralysed during my first shift when someone asked me about a drug interaction. I knew the answer, but self-doubt crept in. Instead of trusting my knowledge, I spent 15 minutes double-checking what I already knew, just to be sure. At the time, it felt like a personal failure. But looking back, I realize it was a normal part of adjusting to a new role.
I have always advised my students that if they genuinely tried their best, the outcome doesn’t matter. Anyone who tells you they have not faced setbacks and failures, is lying to you. We have a false understanding that failure somehow takes away from our achievements, and someone who does not fail has somehow achieved more than someone who failed yet achieved the same outcome.
Resilience begins with acceptance. Instead of viewing setbacks as signs of inadequacy, see them as opportunities to learn and grow. Accept that life will present challenges—how we respond truly matters.
2. Reframe Your Perspective
When I decided to leave pharmacy to pursue medicine, it felt like a step backwards. I had spent years building my career, gaining experience, and paying my dues. Starting over as a medical student meant being a beginner again, surrounded by people younger and, in my mind, more capable than me. At times, I questioned if I had made the right choice. But instead of focusing on what I had lost, I began to focus on what I could gain: the opportunity to deepen my impact on patient care and fulfil a long-held dream.
Resilience is about reframing setbacks as stepping stones. Ask yourself:
• What can I learn from this experience?
• How can this challenge help me grow?
By shifting your perspective, you can transform obstacles into opportunities.
3. Build a Strong Support System
No one builds resilience alone. Having a network of supportive friends, family, and mentors can make all the difference during challenging times. When I doubted myself as a pharmacist or hesitated to apply to medical school, I leaned on those around me. I remember one of the senior pharmacists with me kept asking me and encouraging me to apply. He used to advise me and encourage me whenever I hesitated. I often think back to my mentors, both of whom were a constant source of reassurance and encouragement.
Resilience doesn’t mean facing challenges in isolation. Reach out to those you trust, whether it’s to seek advice, share your feelings, or have someone listen. The perspective and encouragement of others can help you see your situation more clearly.
4. Practice Patience and Gratitude
Setbacks often feel like roadblocks, but with patience, you can see them as detours leading to something better. Islam teaches us that hardship is part of life’s test, and with every challenge comes the opportunity for growth. The Quran reminds us:
وَلَنَبْلُوَنَّكُم بِشَىْءٍۢ مِّنَ ٱلْخَوْفِ وَٱلْجُوعِ وَنَقْصٍۢ مِّنَ ٱلْأَمْوَٰلِ وَٱلْأَنفُسِ وَٱلثَّمَرَٰتِ ۗ وَبَشِّرِ ٱلصَّـٰبِرِينَ
“We will certainly test you with a touch of fear and famine and loss of property, life, and crops. But give good news to those who patiently endure.” (2:155)
During difficult times, I’ve found comfort in reflecting on the blessings I still have. Gratitude doesn’t erase challenges but shifts your focus to the positives, helping you build the strength to move forward. Take time each day to reflect on what you’re thankful for—it could be as simple as a supportive friend, a lesson learned, or the strength to try again. This gratitude therapy helps reframe our thoughts and forces/rewires the brain to change our outlook.
5. Focus on Small, Achievable Goals
When setbacks feel overwhelming, it’s easy to get stuck in a cycle of negativity. One of the ways I’ve learned to combat this is by focusing on small, achievable goals.
Breaking challenges into manageable steps helps you rebuild confidence and creates momentum. Each small victory reinforces your ability to overcome adversity.
6. Reflect and Adapt
Resilience isn’t about ignoring setbacks; it’s about learning from them. After deciding to apply to medical school, I reflected on what I could bring to the table. When speaking to my friend recently who is also applying for med school, I asked him when you’re interviewed, you’re thinking, why should they accept me? What are you actually bringing to the table, and how are you enriching their experience?
Take time to reflect on your setbacks:
• What went wrong, and why?
• What could you do differently next time?
• What strengths did you demonstrate, even in failure?
Reflection turns mistakes into lessons, helping you grow stronger with each challenge.
7. Take Care of Yourself
Resilience requires energy—both physical and mental. During times of stress, self-care is often the first thing to go, but it’s one of the most important factors in building resilience. When I was balancing work and applying to medical school, I made it a priority to:
• Get enough sleep to stay focused and clear-headed.
• Exercise regularly to release stress and boost energy.
• Take breaks to recharge, even during busy days.
Taking care of yourself isn’t a luxury—it’s a necessity. Without it, setbacks can feel insurmountable. With it, you can face challenges with renewed strength. I often tell people that if you are not helping yourself, you will not be able to help others.
8. Resilience is a Journey, Not a Destination
The setbacks I once saw as roadblocks have become some of my greatest teachers. Qualifying as a pharmacist taught me how to handle responsibility and self-doubt. Completing my MPharm taught me independence and how to balance life and responsibility but still take as many opportunities as possible. Transitioning to medicine showed me the importance of taking risks and believing in my ability to grow; I have since noticed a significant increase in my throwing myself at opportunities, and with that comes more rejection, but I can go to sleep knowing I tried at the very least. Each challenge strengthened my resilience and prepared me for the next.
If you’re facing a setback, remember that resilience isn’t about being unshaken by life’s challenges. It’s about learning, adapting, and finding the courage to keep moving forward. Trust in your ability to overcome, and know that every step you take brings you closer to your goals.
Final Thought: Your Strength Lies in Your Struggle
Resilience isn’t built in moments of ease—it’s forged in the face of difficulty. Embrace the setbacks, knowing they are part of your journey. Each challenge you overcome adds to your strength, preparing you for the opportunities ahead.
So, when life feels heavy, remind yourself: I’ve faced challenges before, and I’ve come out stronger. This setback is just another step in my growth. You’ve got this!