How Do You Stay Mentally Strong During Setbacks?
Summary
Athletic setbacks—whether injury, slumps, or reduced playing time—can feel overwhelming. But with the right mindset and tools, these moments can build mental toughness and spark personal growth. This article shares 5 proven strategies athletes can use to bounce back stronger, inspired by Caitlin Clark’s resilient approach during a tough WNBA season.
Setbacks are an inevitable part of every athlete’s journey. Whether it’s injury, a performance slump, reduced playing time, or personal struggles, these moments challenge more than just physical ability—they test an athlete’s mindset, resolve, and mental toughness.
While it’s tempting to see setbacks as obstacles, they often turn into moments that ignite growth, increase motivation, and influence how you respond to future adversity.
It’s easy to give in when you face tough times. However, if you respond with mental toughness, you will find it easier to overcome future setbacks.
Take, for example, Indiana Fever guard Caitlin Clark. Caitlin. Clark has experienced an injury-riddled 2025 WNBA season. The last time Clark missed a game due to an injury was in high school. So far this season, Clark missed three weeks with a left quad strain, two weeks with a left groin issue, and almost a month with a right groin strain. Clark, who has been limited to 13 games this season, also has been mired in a shooting slump.
Sitting on the sidelines, rehabbing several injuries, and struggling with her shooting have been challenging setbacks for Clark. Clark has been undeterred by her circumstances.
Clark speaks to the team’s sports psychologist multiple times a week about adversity, basketball,and life, helping her manage the realities of being a professional athlete. Clark commented about how her challenging season has changed her perspective as a professional athlete.
CLARK: “This is the first time I haven’t felt like a young body that can run around and sprint every day and just continue to do that. Being a professional athlete, you really have to take care of both your body and your mind — it’s been a journey learning about that.”
With the right perspective, setbacks can lead to personal and athletic growth, shaping the next phase of your athletic career. Navigating through setbacks and adversity also helps develop mental toughness.
It’s important to understand that mental toughness isn’t forged in the smooth moments during your athletic career; it’s shaped by how you respond to losses, injury, disappointment, andchallenges.
5 Ways to Deal with Athletic Setbacks
Setbacks are part of the athletic journey. No matter your sport or level, tough moments are guaranteed. It’s how you respond that makes the difference.
Here are five strategies to help you start dealing with athletic setbacks today.
1. You’re Not Alone
You might feel like you’re the only one struggling. You’re not. Every athlete—pro or amateur—has faced setbacks.
Injuries, poor performances, being benched, or even mental blocks are all common. You’re not weak for struggling. You’re human.
Many athletes have been in your shoes and come out stronger. Use their stories as fuel. You are part of a much bigger journey.
2. Shift Your Perspective
Setbacks can feel like the end. But they’re not. How you view the situation matters. If you see it as failure, you may stay stuck. But if you view it as a challenge or opportunity, you’ll open doors.
This doesn’t mean pretending you’re okay. It means choosing to respond with growth. Ask yourself, What can I learn? What can I change?
Mindset shifts everything.
3. Make a Plan—Then Execute
You wouldn’t train for a season without a game plan. So don’t face setbacks without one either.Take time to reflect. What’s going wrong? What are the areas you can improve or control?
Then write down clear, simple actions. Maybe it’s extra rehab, daily visualization, journaling, or a nutrition reset.Action creates momentum. You’ll feel more in control and less overwhelmed.
4. Stay Involved
When you’re struggling, it’s tempting to withdraw. To go quiet. To hide from your teammates or coaches. Don’t. Stay connected.
Stay at practices. Watch film. Be part of the team. Talk to others. Share what you’re going through.
Whether you’re injured, in a slump, or feeling lost—engagement keeps you in the game mentally. And that’s crucial for your comeback.
5. Work with a Mental Skills Coach
Sometimes, you can’t do it alone. And that’s okay. A Mental Game Coach can help you gain clarity. They can teach you how to reframe failure, set goals, manage pressure, and build confidence.
They’ll help you shift from stuck to strong.
Don’t wait until you’re “rock bottom.” Seek support early and take your game to the next level mentally and emotionally.
Start With One Step
Dealing with athletic setbacks isn’t easy. But it’s also not the end of your story. It’s a chapter—a hard one—that can lead to growth.
You are capable of more than you think. Start with one step. Feel what you need to feel. Make a plan. Stay involved. Get support. This is your comeback season. And you’re not in it alone.
FAQ – Overcoming Athletic Setbacks
Q1: What’s the first thing I should do after a setback?
A: Recognize that you’re not alone. Every athlete faces adversity. Remind yourself that setbacks are a normal part of the journey and can be opportunities for growth.
Q2: How can I stay mentally strong during injury recovery?
A: Stay connected to your sport, lean on your support system, talk to professionals (like mental skills coaches), and keep a structured recovery plan to stay focused and optimistic.
Q3: Why is perspective important when facing a setback?
A: How you view your setback determines how you respond. Viewing adversity as a challenge to grow rather than a failure helps shift your mindset toward solutions and action.
Q4: What role does a Mental Game Coach play in recovery?
A: A Mental Game Coach teaches you how to manage stress, reframe challenges, and build mental skills that help you rebound stronger and more confident.
Q5: Can setbacks actually make me a better athlete?
A: Absolutely. Setbacks test your mental toughness and help you develop resilience, patience, and new strategies—all of which contribute to long-term success.
Related Sports Psychology Article
- 4 Mindsets to Feel Comfortable at a New Arena
- 5 Ways Athletes Can Deal with Critics
- 4 Ways to Bounce Back from Losing
The Fearless Athletes: A 14-Day Program for Unbeatable Trust
The Fearless Athlete program is ideal for any athlete that wants to overcome fear of failure and uncover inhibiting perfectionistic traits; or for any coach or parent who wants to teach athletes to perform with trust and freedom in competition.
“The Fearless Athlete” program is presented on two 75-minute CD’s with a 78-page step-by-step workbook. I combine a practical and real-life workbook with a step-by-step CD program that takes you through each day of the 14 day program – like having your own personal mental coach. It’s a complete system for reprogramming your mindset for unbeatable trust in competition
You can use these CDs at home with the practical workbook or download them onto your iPod so you can listen to them in your car or van repeatedly until the strategies are stored in your sub-conscious mind.
