Bouncing Back from Hurt Emotions · Life Reset- Quinton Moss MD

Bouncing Back from Hurt Emotions

There was a time I would consistently allow disappointment take me WAAAAYYY back. Down for the count for 2-3 days! Still happens sometimes, but not as frequent and surely not as long.

We all hit emotional setbacks. A hard conversation. A disappointment. Something that just knocks the wind out of us. What matters most is not that it happened but how long we stay stuck there .

🧠 From a brain standpoint this really matters. When we experience disappointment or anger the amygdala lights up. That is the alarm system. If we stay there too long stress hormones like cortisol remain elevated and the thinking part of the brain has a harder time coming back online. That is when rumination grows. Grudges deepen. Sleep worsens. Our body stays in a threat state even when the danger has passed.

When we learn to regulate emotions and return toward baseline more quickly the prefrontal cortex reengages. That is the part of the brain that helps us reason choose perspective and regain a sense of control. This is why people who do well long term are not those who never fall apart but those who recover faster 🌱

Here are three simple ways to start bouncing back when disappointment hits

First name the emotion out loud. Literally say I am hurt or I am angry. This reduces amygdala activation and gives the brain a sense of containment

Second change the physiology. Move your body take a walk breathe slowly splash cold water on your face. The body often has to calm before the mind can follow 🚶🏾‍♂️

Third reframe with compassion. Ask what is true and what is just pain talking. Then ask what is one small next step forward. Not the whole plan just the next step 💭

Resilience is not toughness. It is flexibility. It is allowing yourself to feel without letting the feeling define the next chapter. People who experience wellness and success have learned how to fall and get back up without living in despair.

If you are in a setback right now you are not broken. You are human. And you can bounce back 🤎

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