Disappointment at work is inevitable, but how you respond can shape your growth and future opportunities. We can bounce back better from a disappointment if we pay more attention to our internal dialogue. To avoid falling into unproductive mindsets (thinking “I deserved this,” “I’ll never succeed,” or “How could they choose someone else?”), take control of your next move with these six steps.

Manage your emotions. Acknowledge your feelings without letting them define you. Labeling emotions helps you understand them and choose a constructive response. Speaking with trusted confidants or journaling can help you process what happened and move on.

Reassess your expectations. Reflect on whether your assumptions were realistic. Adjust your expectations and perhaps you’ll find you are not disappointed by as many situations in the office.

Allow for recovery. Take time to rest and recharge. Reconnect with energizing routines and activities outside work. Recovery isn’t indulgent—it’s strategic.

Draw out learning. Seek feedback from decision-makers and peers. Ask what you did well, what was missing, and how you can grow. Even unclear answers can inform your next steps.

Reboot your confidence. When something goes wrong at work and you receive a reprimand, try not to take it as an attack on you personally. Use positive self-affirmations. Revisit past wins and take small, confidence-building actions. Progress starts with momentum. Consider these phrases for managing your inner voice:

  • “I am granting myself some grace today. I am in the process of learning.”
  • “I am here. I am enough. I am learning to be a better person.”
  • “Do it scared. You’re already scared anyway.”
  • “You are right where you’re supposed to be.”
  • “This moment is a gift, and I can use it to do what I love.”
  • “Return to the breath”
  • “What will I do to respond?”

Try again. Don’t let yourself be derailed by a setback. Jump back on the horse and try again. Your persistence and strength in the face of obstacles will pay off and may be rewarded down the road. Learning to persist despite disappointments is an important life lesson. When you have internalized this, you’ll be able to move forward.

Dealing with disappointment is a strategic endeavor. It involves a series of choices about how to respond and what to do next. Done badly, it diminishes your reputation and damages your prospects. Done well, it strengthens your resolve, clarifies your focus, and positions you for growth. Which path will you choose?

 

References:
Medium (2018, July 30) Kristen Butler: 5 Simple Techniques to Cope with Disappointment at Work
HBR (2025, April 14) David Lancefield and Dina Denham Smith: 6 Ways to Deal with Disappointment Strategically
Greater Good Magazine (2024, February 6) Julien C. Mirivel and Julie Allison: How to Reboot After Disappointment at Work