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Episode 28: Turning Lemons Into Lemonade

Episode 28: Turning Lemons Into Lemonade

Finding Strength in the Face of Disappointment

Disappointment hits us all, but how we handle it makes all the difference. Join us as we unveil the sneaky shortcuts we take when coping goes wrong, and discover the refreshing alternatives that lead to lasting resilience.”


Intro

When I was a kid my Saturday Morning Ritual was watching cartoons, now my Saturday Morning Ritual is to take time for me.  To reflect on the past week and set strategies for the week ahead.

  • “Two heads are better than one”  That is why we join together as a supportive community to support our intentional growth.

  • A special place where you can celebrate your success and grow from challenges.

  • Keep you accountable and committed to goals and feel supported along the way

  • Develop and hone your self-awareness and Adventure Mindset

  • Overcome obstacles and challenges that keep you from reaching your potential

First, we have a ritual - Brain Body Connection, Success and Setbacks and then more on TOPIC of THE WEEK


Brain Body Connection -

Movement is considered the human being’s first language. Movements strengthen the neural pathways between the brain and body. Learning, thought, creativity, and intelligence are not processes of the brain alone but the whole body.

Movement Exercise - 

Squat and then hands in the air 


Importance of Community -

  • Support and Safety

  • Connection and Belonging

  • Influence - Community can influence and motivate us to invest in our well-being and bring positive change.

  • Learning

  • Acceptance

  • Sharing


First Up - Let's take a look at the past week

Success - Share Your Non-Scale Victories

Journal Exercise -

1 What do you think about that victory?  How does that make you feel?  And do you think that will influence your behavior this week?

Pitfalls - Let's let go of the pitfalls

we can learn from them but we don't want to hold onto them

Journal Exercise -

What words would you use to describe how it made you feel?  And do you think that will influence your behavior this week?


Turning Lemons into Lemonade: Finding Strength in the Face of Disappointment


I am facing a big disappointment this week, I had to cancel my Eclipse trip.  I thought it would be a great time to talk about health and unhealthy ways to cope with disappointment. 


Identifying Types of Disappointment: Discuss different types of disappointment, such as professional setbacks, relationship issues, or unmet expectations. By categorizing them, viewers can better understand and relate to their own experiences.


Coping Mechanisms: Offer practical tips and strategies for coping with disappointment. This could include mindfulness techniques, journaling exercises, or seeking support from friends and family.


Resilience Building: Explore ways to build resilience in the face of disappointment. Discuss the importance of reframing setbacks as learning opportunities and developing a growth mindset.


Guest Interviews: Invite guests who have expertise in psychology, counseling, or personal development to share their insights on dealing with disappointment.


Finding Silver Linings: Encourage viewers to look for silver linings in disappointing situations. Share stories of individuals who have turned setbacks into opportunities for growth and success.


Self-Compassion: Discuss the importance of self-compassion in times of disappointment. Remind viewers to be kind to themselves and practice self-care during difficult times.


Setting Realistic Expectations: Explore the role of expectations in disappointment and discuss the importance of setting realistic goals and expectations.


Community Support: Emphasize the importance of seeking support from others during times of disappointment. Encourage viewers to reach out to friends, family, or support groups for comfort and guidance.


Moving Forward: Provide actionable steps for moving forward after experiencing disappointment. Encourage viewers to focus on what they can control and take proactive steps toward their goals.


Unhealthy Coping Mechanism

Avoidance: Some individuals may try to avoid dealing with their feelings of disappointment altogether. They might distract themselves with work, hobbies, or entertainment, hoping that the disappointment will fade away on its own. However, avoiding emotions can lead to unresolved issues and increased stress over time.


Denial: Denial involves refusing to acknowledge the reality of the disappointment. People in denial may downplay the significance of their setbacks or convince themselves that everything is fine, even when it's not. This can prevent them from taking necessary steps to address the underlying issues.


Self-Blame: It's common for individuals to blame themselves when things don't go as planned. They may believe that they're not good enough or that they somehow caused the disappointment through their actions or decisions. This can erode self-esteem and hinder personal growth.


Substance Abuse: Some people turn to alcohol, drugs, or other substances as a way to numb their feelings of disappointment. While substances may provide temporary relief, they can also lead to addiction, health problems, and exacerbate mental health issues.


Emotional Eating: Food can be a source of comfort for many people during times of distress. Emotional eating involves consuming food in response to negative emotions, such as disappointment, sadness, or stress. However, this coping mechanism can lead to weight gain, poor nutrition, and guilt.


Isolation: When faced with disappointment, some individuals withdraw from social interactions and isolate themselves from others. They may feel embarrassed or ashamed of their perceived failures and prefer to deal with their emotions alone. However, isolation can worsen feelings of loneliness and depression.


Escapism: Escapism involves seeking refuge in fantasy worlds, such as through excessive gaming, binge-watching TV shows, or daydreaming. While temporarily distracting, escapism does not address the underlying issues causing the disappointment and can lead to neglect of responsibilities.


Rumination: Rumination occurs when individuals repeatedly dwell on their feelings of disappointment, replaying the event in their minds and fixating on what went wrong. This constant rumination can fuel negative thoughts and emotions, making it difficult to move forward.


Seeking Validation: Some people seek validation and approval from others as a way to cope with disappointment. They may excessively seek reassurance or praise to boost their self-esteem and mask their feelings of inadequacy. However, relying on external validation can be unsustainable and prevent genuine self-acceptance.


Aggression or Acting Out: In some cases, individuals may express their feelings of disappointment through aggressive or destructive behaviors. This can include lashing out at others, engaging in risky activities, or breaking things as a way to release pent-up frustration. However, these behaviors can harm relationships and exacerbate the original disappointment.

It's important to recognize these unhealthy coping mechanisms and seek healthier alternatives for dealing with disappointment. This may involve practicing self-care, seeking support from friends or professionals, and developing healthy coping skills such as mindfulness, problem-solving, and resilience-building strategies.


Healthy Coping Mechanisms

Mindfullness Techniques and Deep Breathing: Take slow, deep breaths, focusing your attention on the sensation of air entering and leaving your body. Deep breathing can help calm the nervous system and bring you back to the present moment when feeling overwhelmed by disappointment.


Body Scan: Close your eyes and bring your awareness to different parts of your body, starting from your toes and moving up to the top of your head. Notice any areas of tension or discomfort, and allow yourself to release any physical tension you may be holding onto.

Mindful Observation: Engage your senses by intentionally observing your surroundings without judgment. Notice the colors, shapes, textures, and sounds around you. This can help shift your focus away from negative thoughts and emotions associated with disappointment.

Grounding Techniques: Use grounding techniques to anchor yourself in the present moment. For example, focus on the sensation of your feet touching the ground or the feeling of your hands resting on your lap. Grounding techniques can help bring you out of rumination and into the here and now.

Mindful Movement: Engage in gentle movement practices such as yoga, tai chi, or walking meditation. Pay attention to the physical sensations and movements of your body as you move, allowing yourself to be fully present in the activity.

Mindful Eating: Practice mindfulness while eating by paying attention to the taste, texture, and aroma of your food. Slow down and savor each bite, focusing on the present moment experience of nourishing your body.

Gratitude Practice: Cultivate a sense of gratitude by reflecting on the things in your life that you are thankful for, even in the face of disappointment. This can help shift your perspective and foster a more positive outlook.

Self-Compassion Meditation: Practice self-compassion by offering yourself kindness and understanding during times of disappointment. Use loving-kindness or self-compassion meditation techniques to cultivate feelings of warmth and acceptance towards yourself.

Thought Labeling: When negative thoughts or emotions arise, practice labeling them as "thoughts" or "feelings" without getting caught up in their content. This can create distance from the thoughts and help you observe them with greater clarity and objectivity.

Acceptance: Practice acceptance by acknowledging that disappointment is a natural part of life and allowing yourself to experience the full range of emotions that come with it. Instead of resisting or trying to change your feelings, simply observe them with curiosity and compassion.

  1. Resilience Building: Explore ways to build resilience in the face of disappointment. Discuss the importance of reframing setbacks as learning opportunities and developing a growth mindset.

Experiment with these mindfulness techniques to see which ones resonate best with you and incorporate them into your daily routine to build resilience in the face of disappointment.


Resilience Building: Explore ways to build resilience in the face of disappointment. Discuss the importance of reframing setbacks as learning opportunities and developing a growth mindset.


Finding Silver Linings: Encourage viewers to look for silver linings in disappointing situations. Share stories of individuals who have turned setbacks into opportunities for growth and success.


Self-Compassion: Discuss the importance of self-compassion in times of disappointment. Remind viewers to be kind to themselves and practice self-care during difficult times.


Setting Realistic Expectations: Explore the role of expectations in disappointment and discuss the importance of setting realistic goals and expectations.


Community Support: Emphasize the importance of seeking support from others during times of disappointment. Encourage viewers to reach out to friends, family, or support groups for comfort and guidance.



We Are Not Failing We Are Planning

Be sure to incorporate how you would deal with a disappointment this week if you have one. 

What's the Plan for the week?

Any Challenges?

Any Outings?

Weather things?



Wrap Up

Stay curious, stay determined, and until next time, keep writing, keep exploring, and keep losing those pounds!

#WeightLossCommunity #WeightLossLivestream #Journalwithme

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