How to Learn and Grow From a Mistake

During different parts of our lives, we are bound to make mistakes. It’s part of what makes us human. Mistakes can range from small regrets to more serious incidents that may damage our reputation or strain a relationship with a loved one. The key is to learn and grow from our mistakes and not allow them to hold us back. Some people obsess over past mistakes and allow these mistakes to prevent them from moving forward. They may replay the incident repeatedly in their mind and agonize over what they should have done differently. As time goes on, this can lead to low esteem and mental health problems. It’s essential to recognize the benefits of learning from mistakes and eventually letting them go. 

The Importance of Learning from a Mistake 

Just as it is important to not dwell on mistakes for too long, it’s also important to learn from them instead of pretending as if nothing ever happened. Some examples of why learning from mistakes are so important include: 

  • It decreases our likelihood of making the same mistake again 
  • It helps us better understand other people’s perspective 
  • It helps restore trust within relationships that may have been damaged
  • It can help us increase our knowledge of how to handle stressful or combative situations 
  • It can help to avoid self-sabotage 
  • It can increase one’s attention to detail

The Steps to Learning and Growing From a Mistake 

If you feel yourself holding onto a past mistake and struggling to know how to let go, consider trying out the following steps. 

1.) Acknowledge the mistake. If you’ve done wrong, the best thing you can do is admit it right away, either to yourself or to others, if what you did cause them any harm. By apologizing right away, you are showing others that you truly regret what you did, recognize the harm you caused, and want to improve upon yourself so you can do better. The longer you wait before apologizing, the more hurt you can cause. 

2.) Take the time to analyze your mistake. There may have been factors leading up to the mistake that could have been avoided in many cases. For example, maybe you missed an important deadline because you forgot to check your calendar or put a reminder on your to-do list. Or perhaps you lashed out at someone because you allowed your stress to build up instead of taking steps to calm yourself down more positively. Analyzing your mistake helps you recognize what you need to do differently to avoid the same thing happening again in the future. 

3.) Don’t be afraid to ask for feedback from others. No matter what mistake you make, you are not the first to have done it. Consider reaching out to a friend, colleague, or trusted mentor and asking them for advice regarding how to avoid making this sort of mistake again. They may be able to relate to your struggle more than you would expect. 

4.) Try to find the lesson within your mistake. For example, if you are late for an important meeting, you may need to establish better time management by waking up earlier or setting a more strict routine for yourself. Or, if your mistake was that you lost your patience with someone you care about and said hurtful things, you may need to work on your communication skills or look into better ways to cool yourself down. 

5.) Decide what specific actions you’re going to take to avoid making the same mistake again. This should include concrete steps that you’re going to take to make a change. 

6.) Reflect on what progress you have made. After you have implemented these changes, consider what’s working and what isn’t. What positive experiences have you had since deciding to make these changes? You may want to track your progress by keeping a journal or simply reflecting with a friend. 

7.) Give yourself a break. Once you have apologized for your mistake, done everything in your power to make things right, and taken the necessary steps to improve yourself, you can begin to move on and let go of the past. Just as you would expect others to forgive you, you must also forgive yourself. Remind yourself that you are only human and that everyone makes mistakes. Try to shift the way you view your mistake and look at it in a positive light. For example, instead of looking at it as something you feel guilt for, look at it as a learning experience that helped to shape who you are.

Everyone makes mistakes at certain points in their life, and some mistakes are likely to be more serious than others. It’s important to learn how to learn and grow from mistakes without allowing them to hold you back or lead to mental health problems. The first step in learning from a mistake is admitting what you did was wrong and apologizing to anyone you heart. You then want to consider what factors played into this mistake and decide what actions you’re going to take to ensure you don’t make the same mistake again. Finally, once you have done everything you can to make amends, give yourself a break and leave your mistake in the past. Remember, you are only human, and mistakes happen. At Achieve Concierge, we want to help you reach your best mental health possible, and we want to start today. Call (858) 221-0344 to learn more. 

The Link Between Athletes and Depression

More high school and college athletes are experiencing depression than ever before. According to the Depression & Bipolar Support Alliance (DBSA), depression affects approximately 17.3 American adults, or just over 7% of the U.S. population age 18 and older. Yet recent studies have found that among high school and college athletes ages 18-25, anywhere from 15-21% of them suffer from depression — that’s nearly double the rate of American adults.

This dramatic increase indicates that athletes are under higher amounts of stress and are more likely to be depressed. At this age, athletes who continue to major universities are under enormous amounts of pressure to perform well for the college. They must entertain a large student body and fan population while maintaining their class schedule, workout schedule, study routine, and free time. They may be told to push through their pain and ignore injuries to stay on the field. Sadly for many, this pressure seems to be an acceptable part of student-athlete life.

Injuries and Depression

For starters, there is a proven link between concussions and depression. Scientific research has concluded that sports concussions have a lasting impact on one’s personality and emotional state. Athletes who experienced three or more concussions have reported a higher likelihood of being diagnosed with depression than athletes who have had zero concussions. Other injuries can have the same damaging effects as concussions — or worse.

When researchers compared athletes who had concussions to those with torn anterior cruciate ligaments (ACL), they found that athletes with an ACL injury were even more likely to experience depression than those with a concussion. Numerous studies have found similar links between injuries and depression. One study of more than 900 NCAA athletes found that 33% of athletes with an injury and 27% of uninjured athletes could be considered depressed.

Another study found that 51% of surveyed athletes who sustained an injury experienced mild to severe depression symptoms, suggesting that the athletes may feel pressured to come back after an injury at equal or better performance levels than before. They may also feel depressed if they are unable to play their sport or if they are limited to specific physical therapy activities. They will almost certainly feel distanced or different from the rest of their teammates.

Athletic Performance and Depression

Depression typically comes with a stigma attached to it. One of the decorated Olympians, Michael Phelps, recently opened up about his battle with depression and its relation to his pressure to be the best father, husband, and professional swimmer. Again, scientific research has found a correlation between athletic performance and symptoms of depression.

A study conducted with 50 elite professional swimmers showed that 34% of athletes reported lasting depression episodes, which could last for the rest of their lives. The top quartile of the elite swimmers had depression scores that nearly doubled their respective competitors. Athletes who fail or lose during a competition are more likely to experience depression as well. It is increasingly vital for mental health professionals to be aware of this issue when treating athletes who did not win a major game, race, event, etc.

The athlete and the trainer/mental health provider must be mindful of the bouts of depression that can arise after experiencing a loss or setback. It may not only be the athlete’s ideas and self-expectations that are causing the depression to occur — but it can also stem from expectations that were set by coaches, teammates, and family.

Mental Health for Athletes

At this time, there is limited evidence linking athletes’ high-performance levels and their mental health experiences. It is likely that the utilization of mental health benefits for athletes might be underreported or hardly used for many reasons. Sports medicine teams are often encouraged to provide psychiatric care and mental health services to athletes in lieu of licensed professionals. Ideally, these sports medicine teams should implement mandatory mental health briefings for athletes, make mental health resources readily available at any time, and help them schedule appointments with licensed professionals if needed.

Warning Signs

Atypical warning signs of depression in athletes could present themselves as anger and irritability, engagement in unhealthy coping mechanisms, overtraining, or substance abuse. Watch for these signs in all athletes and assess when it is the right time to seek mental health help.

At Achieve Concierge, we believe that we can help athletes and all types of individuals with their depression. — including athletes — with their depression. We help determine the best course of treatment for each patient by choosing one or a combination of treatment options, such as psychotherapy, exercise, and medication. To speak with one of our mental health specialists, call us today at (858) 221-0344.