Advice from an expert on coping with exam disappointment
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Take some time to think about why you’re feeling this way. Was the situation within your control?
Consider any factors that might have influenced the outcome. Remember that it’s normal to experience disappointment, and it’s okay to feel down for a while. Ignoring these feelings isn’t helpful; reflecting on them is essential for personal growth.
Reflect on your feelings
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Communicate your emotions Talking to someone is incredibly valuable. Discussing your concerns with someone else can help you better understand your thoughts and emotions. Even simple conversations can help you reconcile the gap between your expectations and reality. It’s
By Dr Rachael Molitor
CLINICAL PSYCHOLOGIST AND LECTURER AT THE UNIVERSITY OF COVENTRY
important to recognise your locus of control here, which means understanding whether you believe the situation was due to factors you could control or not.
3 Checking your expectations
Re-evaluate your expectations and differentiate between what you hoped for and what you expected. While we all hope for the best outcomes, it’s important to manage our expectations realistically. Consider what you would expect if you were to face the situation again, and think about how you could modify your actions to achieve that.
4 Redirect your mindset
Although the disappointment might still linger, shift your focus toward addressing and adapting to it in the future. Dwelling on the past won’t change anything. Instead, concentrate on the path ahead. The emotions from your disappointment can serve as a guide to new opportunities you hadn’t considered.
5 Plan for the next steps
Now it’s time to formulate plans, implement changes and confront the disappointment. Creating short-term and long-term goals helps shift your attention away from the disappointment and toward your next chance. Consider how you can use the disappointment you’ve faced to build resilience and enhance your future.