1. Slow down and check-in with yourself. Are you angry at yourself? Why? Try to be more understanding of yourself instead of spiraling into negativity.
2. Normalize taking a step backward. Setbacks are a part of life.
3. Think about what you would do if your friend came to you with the same problem you have. Would you throw criticism onto your friend? Would you approach them the same way you treat yourself?

When we enter in the cycle of the What The Hell effect, we often put blame on ourselves and act harshly towards ourselves which makes us feel guilty, ashamed, and embarrassed during our relapse stages. If this is you, then it has been suggested that instead of getting angry at yourself tr...