Loss is part of life – whether it’s a job, a relationship, a dream, a sports match or even a loved one – it leaves a mark and sometimes a lasting and bitter one. But even in the heaviest moments, there’s a quiet truth: you can spring back and most times you will. It doesn’t mean forgetting what happened or pretending it didn’t hurt. It means choosing to grow through it, learn from it, rise again, and to build something new. Here are seven ways to help you bounce back after a loss and move forward with strength, purpose and clarity.
1. Give Yourself Permission to Feel & Allow
Grief, disappointment, frustration – whatever your feelings are, they’re all valid. Don’t rush yourself to “move on” too quickly. Suppressing emotions can make healing take even longer. Let yourself cry. Be still. Be angry if you need to. Allowing yourself to feel is the first step to healing.
2. Don’t Isolate Yourself
While it’s tempting to retreat into solitude, connection is a powerful healer. Reach out to a friend, a support group or a therapist. Let someone know you’re struggling. You don’t have to have all the answers—just talking to someone can ease the weight you’re carrying. And your response of course will depend on the magnitude of the loss. Losing a tennis match only really requires a quick course correct with a Coach, but losing a relationship or loved one will obviously require greater intervention.
3. Reconnect with Routine
In times of loss, our daily structure often falls apart. Start small: make your bed, go for a walk, eat something nourishing. These simple acts help re-establish a sense of normalcy and give you a sense of control during a time that can feel uncomfortable and sometimes even chaotic.
4. Reflect Without Judgment
When you’re ready, take time to reflect on the loss. What did you learn? What can you carry forward? Journaling can help you process your thoughts without pressure. This isn’t about blame or self-doubt or even self-loathing – it’s about understanding, closure and growth. You don’t even need to make sense of it.
5. Set Tiny Goals
Bouncing back doesn’t mean leaping into the next thing right away. Instead, set micro-goals: drink more water today, return one email, take a 10-minute walk. Small wins build momentum and remind you that you are moving forward and that goal is not actually further away as you may think it is.
6. Reframe the Story
Your loss doesn’t define you. You get to write the next chapter. Ask yourself: What strength did I gain from this? What possibilities can open now that this door has closed? Shifting your narrative doesn’t erase pain—it empowers you to grow beyond it. Remember that Michael Jordan missed 9,000 shots and 300 games in his career.
7. Stay Open to Joy
It’s okay to laugh again. To dream again. To feel joy. Allow yourself moments of happiness without guilt. Healing doesn’t mean you’ve forgotten – it means you’re learning to live again, with the memory of what was, and the hope of what can be. It’s time to go back to your goals and know you are not further away from them. Refocus back on what you are working towards.
Springing back after a loss isn’t about being unshaken – it’s about being resilient. That’s the real meaning of a champion – it’s never about winning or conquering. It’s a quiet, steady return to yourself. Take your time. Honor the journey. You’re not broken; you’re rebuilding. And with every small step, you’re proving just how strong you really are and how much you can and will accomplish. This is a brand new chapter and you get to write it.
Image by Enrique Meseguer from Pixabay