By Jordi Cabanas-Danés
Setbacks are inevitable. Life will take you down unexpected paths you didn’t anticipate, often beyond your control. We’re told to see setbacks as opportunities for growth, but how do you do that when frustration or disappointment take over?
While recently training for a marathon, I faced injuries, lost motivation and even considered not doing it. Many times, I had to think of an interview with one of my heroes, Sifan Hassan, after she ran (and won) the London Marathon in 2023 (if you’re interested, you can check it out here between 1:10-1:35). Looking back, I now see those obstacles as valuable learnings. Wouldn’t it be great if we could recognize setbacks as growth opportunities in the moment, rather than in hindsight?
PhD research is full of challenges: whether with your topic, communication, or work-life balance. The key is not just to overcome setbacks but to use them to grow stronger. Here’s how.
Step 1. Acknowledge the setback
Whether it’s a failed experiment, a rejected paper, or personal challenges, setbacks often bring frustration, shame, disappointment, anger of self-doubt. Some freeze, others rush to fix things without pausing to reflect. Next time, take a moment to “speed date” your setback: What does it want?, What does it mean?, What do I need?, How do I feel?. Interrogating setbacks thoroughly will help you see failure as a stepping stone, rather than a step back to square one or directly relating the setback with your abilities.
Step 2. Reframe the setback as a learning opportunity
Once you’ve explored your setback and gathered all the information about it, and about yourself in this new context, ask yourself: What can I learn? How can I use this situation to move forward instead of letting it become a dead end? What tools do I have or need? Write down all the ideas that come to mind, big or small.
When I injured myself, I had to adjust my approach. So, I learned to be more aware of my body’s signals, plan more rest days in between and include more strength training, even if it meant fewer running days. I realized that all the different training sessions (and even non-training days) were essential parts of the process. I also learned to log my body signals more consistently instead of ignoring them. For your PhD, this might mean rethinking your research methods, trying new approaches, or even adjusting your time management. This exercise not only helps you move forward in a healthier way but also strengthens your problem solving skills.
Step 3. Seek support and guidance
If there’s one thing we do well as species, it’s being social. PhD research can feel isolating, but you’re not alone. Funnily enough, during the peer-to-peer coaching sessions we organize, I’ve lost count of how often someone shares a setback, only to hear responses like: ”I totally recognize this situation!”, or “I feel the same way!”. Therefore, by not seeking support, you might be missing out on a wealth of ideas and guidance.
Ask a colleague for input, get feedback from your supervisor, or simply share your experience. Just as training with a partner boosts motivation, talking about your struggles makes the journey easier. I noticed a huge difference when training at the same time as my cousin compared to preparing for a race alone. Just knowing there’s someone going through the same thing and being able to talk about it completely changes the experience.
Step 4. Set small, achievable goals
After a setback, your end goal may feel suddenly out of reach. To relieve some of this pressure, try setting small, achievable goals, something where you know exactly what you need to do and how to do it. This helps you regain focus, see short-term progress, and stay motivated.
In marathon training, you don’t run the full 42 km at once. Instead, you build up gradually and focus on different aspects of run (endurance, speed, recovery, etc.).
Setbacks are inevitable, but they are also temporary. By giving space to how you feel about them, acknowledging them by understanding what they mean, seeking support, and setting small goals, you will get your research back on track.
Growth happens in every step, including failure.
Do you recognize yourself in this article? The PhD advisors are here for you. Get in touch with us for a consultation (phdadvisor@amsterdamumc.nl).