Everyone has moments of weakness. Everyone has obstacles and times in their life when they fall. What I want to discuss today is how to pick yourself up again when we are faced with these rough patches.

When we deny our stories and disconnect from tough emotions, they don’t go away, they own us, and then they define us. Our job is not to deny the story, but to defy the ending; to rise strong, to reckon with our story and sift through the truth until we get to a place where we think, yes. This is what happened. This is my truth. And I will choose how this story ends.

For those who understand the dark points in life of which I speak, here are several key strategies in order to rise strong in the face of a roadblock.

1. Acknowledge when you’re getting caught in emotion

The physiological signs of this can be different for everyone, but may involve sweaty palms, racing heart, appetite changes, rushing thoughts and thinking yourself into a bad place.

2. Own your story

Take a step back and look at the whole situation, not just the negative points that keep running through your head. Accept that it has happened and focus on the plan forward.

3. Go searching for the truth

Assess the information you now have. Are my thoughts and feelings accurate, or clouding my judgement and hindering my ability to improve the situation.

4. Create a new story

Pull yourself out of your own emotional spiral by removing the emotion from the situation. Try to understand the reasoning behind the actions of others involved by seeing things from their side. Then rewrite the version of the story that plays in your head to one that is more accurate and factual. It’s the extra emotion that we add to situations that causes them to get out of hand.

5. Challenge your themes

If you’re serious about rising strong, and preventing similar situations from happening again. Acknowledge the underlying false beliefs that may be plaguing you. For example, thinking you’re not good enough, or that you let others down. Working on changing these thoughts, along with your emotional intelligence, will see you not only back on track, but stronger than you were before.