11

When Everything Sucks

Sometimes work sends you to the bottom of the well unexpectedly. You didn’t ask for this. What a lousy surprise. It’s impossible to climb out, but remaining is unacceptable. Your first instinct is to quit, but that won’t help your career. Still in shock, you try to think. As luck would have it, setbacks pile on. You get sick. Your relationships sour. You have trouble sleeping. You stop exercising. You eat more. You drink more. Everything sucks.

People tell you, “Think positively.” They’ve got to be kidding! When the forces of darkness arrive, they pulverize positive thoughts. Pretending otherwise is like using a feather as a weapon. Unless that feather has some superpower, you’re screwed.

Being in the suck happened to Lev when he was 10. His Russian mother, a blacklisted journalist and screenwriter who reported on the collapse of the Soviet Union, had started a new TV show to expose government crime. She was a single mother, Lev her only child:

Mom was threatened, and so she applied for teaching and research fellowships in the West. We came to New York City. The day we were supposed to return to Russia, Yeltsin was impeached. I remember because we were watching TV at JFK airport. I told my mom that she could return but that I had decided to stay. I was raised to have a voice, and she listened. Reluctantly, she agreed to stay with me.

We settled in New York illegally and learned to get through various troubles, like couch-surfing as a step up from wandering the streets. We were fortunate because I was the youngest refugee case the lawyers decided to represent. The head lawyer’s father got us an apartment and sent me to private school.

But just like other immigrants, I was falling through the cracks. My paperwork was in limbo. When I went to college, I got lucky again. Colin Powell visited our campus, and I was invited to meet him. I told him our citizenship papers had been lost for years. Immediately after, I got an invitation for our interview and exam.

I can handle crisis well because I know what real crisis feels like. I know how to create a safe space where you can have the time and energy to identify a problem and solve it. Just doing things won’t solve the issue; it only makes you feel good that you’re busy.

That’s the suck. Crisis shaped Lev’s professional vision to help other immigrant students achieve bigger dreams. As the dean of a university program for gifted students, he is achieving it:

In this program, we have 120 spots for 1,800 applications. There are more tears than anything here. Kids distrust the government system, and I show that it works. They start to realize a future that they could not have imagined.

For example, I inherited a Greek student in his junior year. I noticed that something in his file did not add up. He had a 3.98 GPA with a math and classics background. We’re supposed to place the students in summer internships, but he always worked in his local supermarket. I called him in to discuss grad school. He said, “Those places are not for people like me.” During our conversation, I phoned a neighbor who had been a classics don at Oxford for 60 years.

Lev and his neighbor persuaded the student to get his master’s degree. He went on to earn his PhD.

We’re drawn to stories of triumph, especially when the hero or heroine is the little guy who uses wit and integrity to make it through the suck. The term itself is army slang for a situation gone very, very bad. Civilians at work know it too. These stories can help you change your odds:

How can you get ready for it? Trained in the military, Marjorie learned to embrace the suck in combat, great preparation for her work.

How do you know you’re in it? As Geoff experienced, sometimes you miss the usual signs, and before you know it, you’re drowning in quicksand.

What do you do when things explode? Jonathan’s startup was running smoothly until disaster struck.

How do you get through the suffering? Pushed out of the startup she cofounded, Samantha was caught in a downward spiral of rage and humiliation.

What does it really mean to push through? When work and life imploded, Scott had to take action or lose it all.

You get to decide when “everything sucks” based on your own pain threshold. It’s not a lifetime sentence. You’ll toughen up. You’ll get stronger. Embracing the suck can lead to wonderful things, not the least of which is a new lease on life. No one said you’d have to like it. And after the first crisis, you’ll be better able to make it through the next.

And there will be a next one if you plan to continue working.

PREPARING FOR THE DAY

Practice for the day when you’re thrown into the deep end. You don’t want to find yourself in the suck without the means for survival.

Marjorie was proud of her American upbringing in a blue-collar town. Her parents taught their nine children the values of citizenship and service. Then in September 2001 the terrorist attack happened. It spurred Marjorie to choose the military—leading at the front line—instead of attending grad school:

My older sister had joined the military to pay for college. She was in Germany when the Berlin Wall came down. At seven, I remember watching President Reagan on TV saying, “Tear down this wall!” I was thinking, Wow, my sister’s over there. This is huge! She brought back a piece, and I was allowed to touch it. It made me believe that the world can be what we hope it to be.

That’s why I had such a call to action. We had to stand up for ourselves and others. I didn’t want to sit on the sidelines. I had to be part of the story because America was going to change. Everything was going to change.

Marjorie served 10 years in the Army Reserve, including two combat deployments. Advancing to frontline commander, she encountered the suck often. For example, right when her husband returned from a 15-month deployment, she was called up. They had wanted to start a family, but instead, Marjorie headed to Afghanistan:

I thought, Can’t we just have a break? “Suck” is what you don’t want in your life. No one wants to be told they have to live for three years away from their partner. No one wants to be told cancer, or they didn’t get promoted. It’s bad. You can bitch about it and you can complain. It isn’t what you wanted, but hell, you can’t deny it. Get comfortable embracing the suck. You’re there. You feel uncomfortable, but you have to do it.

If you’re driving a convoy and you’re ambushed, all of a sudden people are shooting at you. Some people might think you have to stop and find the enemy who is shooting. Others might want to back up and go away. But in the military we learned that you stomp on the gas pedal and push through. If you push through, the likelihood of your survival is exponentially higher. It feels counterintuitive, but that’s how you survive.

After completing her military service, Marjorie was recruited by the board of a large nonprofit. After 18 months as president and COO, expecting to become CEO, she landed in the suck:

When I walked in the door, I thought I would stay for 10 years. The board had created my position as part of the succession plan. The CEO had been looking to retire in three to five years. Then her story changed to five to seven years. She had a case of “Founder’s Syndrome.” I started to see boomers not retiring, everywhere. She was not going anywhere, and I knew I was going to leave. I didn’t know when, but I wanted to leave the organization as tight and as well as I possibly could.

The needle doesn’t move for me—in life and in stress. I stay where I am naturally predisposed to be. I thought, I’m not going to battle. I love my job and my work, but I’m going to let her figure this out.

It wasn’t about becoming the CEO. I didn’t need the prize.

So Marjorie shifted her measure of success to leaving the organization in better shape. And when she left, Marjorie felt like she had prevailed. Resilient, she turned to her next chapter in a life of service.

So What?

Embracing the suck is critical for soldiers—and for the rest of us. Practice for the day when you’re thrown into the deep end. You don’t want to find yourself in the suck without the means for survival. Marjorie said, “You need to arrive before you arrive.”

Physical training is good preparation. It strengthens you physically and mentally: you learn that you can do more than you thought you could. At work, taking on stretch challenges is the equivalent.

Ongoing renewal is paramount too. At a low point, Marjorie received a live Christmas tree from her husband, lights and all. Without thinking, she stuffed some lights in her pocket and returned to her containerized housing unit. She said, “The lights reminded me that I was loved. When you’re going through the suck, be conscious. Get your Christmas lights and hang that shit up.”

It’s easy to just let life go by. But when we land in the suck, priorities sharpen; we pay closer attention to what’s important.

That’s a good thing.

A SIMPLE TWIST OF FATE

Ask a problem question and get problems.

Ask for new ideas and get solutions.

Geoff’s life changed in 2001, when his father was let go and struggled to find stability at work for the next decade. There were entire years when Geoff’s dad was unemployed:

That’s when I shifted my mindset. I realized that, for the things I wanted like college, I had to do it on my own. I might need to support my parents. That had me in a scramble to get ahead, to feel financially stable as fast as possible. It was a tremendous amount of stress. Today, the economy has rebounded. I feel I have options, but I’m still paying off student loans.

Motivated to look for a dependable career (engineering), a stable industry with steady growth (consumer goods), and an established company with strong values and good prospects, Geoff turned down 10 offers until he found what he needed. Happy ending?

Not quite. Within months, management was debating whether to close the plant where Geoff worked. With reduced staffing, the frontline managers—Geoff included—were stretched to the breaking point:

I was working a hundred hours, seven days a week. At first it was exciting, but as people left, our workload increased. I had an overwhelming feeling of being burned out before the year was up. I set four alarms to wake up and get out of bed. I downed two five-hour energy drinks a day. It was so bad. I remember coming home to get ready for the third date I had with the woman I later married. I fell asleep and missed it entirely.

I was living with a roommate, but I didn’t want to talk to anyone after work. I would go to my room and lock the door. I was physically drained, and I didn’t have emotional energy either. We used to joke that we would bring beer to work because we enjoyed being together, but now, no one asked to go out. We were all exhausted. We even had a fatality.

One of the guys told me about a recruiter. I had been networking to find opportunities inside, but I went to see her. She said, “Look, you’re early on in your career. Go back to your company and have more conversations.” I didn’t want to hear that. I had had a lot of conversations; nothing was being done. The recruiter threw up a roadblock. I didn’t see anything changing.

Stymied, Geoff tried another route. He reconnected with the person in HR who had recruited him. Their regular conversations became his lifeline. Eventually, a new plant director arrived and asked Geoff to join his transition team:

The plant director and his production director coached me to view this situation as more of an opportunity instead of an overwhelming burden. They taught me to step back and look at the overall picture, not getting caught up in the intricate details. They asked, “What can we do to turn this plant around?” They showed me that I had the tools. They were open to my input. They helped me see that making the changes was within me.

An early initiative was establishing a process for cleaning the machines. It seemed impossible. They said that with my strength to connect, people would trust me. All I needed to do was design the right process. I took six months to put it together for the machine operators. We had tremendous improvement in efficiency. It was thrilling!

Putting my ideas in play and seeing results got me out of my funk. It was night and day. I knew we would have a great impact. I knew people would follow me. I was more excited to get up and go to work. I felt more energy at the end of the day. As I started to grow and the plant started to turn around, the production director said, “Look at the opportunities you have. You are entirely capable of doing them. You are smart enough to figure it out. You know.”

That experience changed Geoff’s fortune and his outlook. He advanced to production director in time. Better yet, he dreams of running his own company someday.

So What?

Of course Geoff knew that the plant was in decline. He just didn’t see that he had slid down with it, sinking into helplessness. Once you’re helpless, you stop trying. You believe that nothing you do will change the situation. If you ask the same questions, think the same thoughts, and do the same things, you’ll get the same result. That’s your red flag. It’s time for new questions.

The new plant and production managers asked creative, inspiring questions that shifted Geoff’s thinking from problems to solutions. Instead of looking for the root cause of the problem or blaming somebody, management asked for ideas. Then they supported their young team to implement changes.

Ask a problem question and get problems. Ask for new ideas and get solutions. Brilliant. The effect on Geoff’s energy was almost miraculous.

PUTTING OUT THE FIRES

Be sure that your guiding principles are not just good for a poster.

They’ll come in handy when you land in the suck.

Jonathan’s start in life was promising: he was a bright kid with a terrific education. He also had the good fortune to land in the suck early on:

My first year in college, I played on the lacrosse team and was influenced by the group. I adopted their world view of being cool. One night I got hazed, got drunk, peed in public, and got in a ton of trouble! It was truly embarrassing. My parents and I had to talk to the dean. That was the best thing. It snapped me out of my teenage arrogance and got me to appreciate school. I started focusing on interesting things: history, race, and politics.

Then I went to work in government partnerships in a finance firm. The financial crisis happened, my group folded, and I was moved to mergers and acquisitions. That work and the people were not inspiring. I remember flying on a private plane to Miami with the head partner, just us. He was totally focused on his wealth. If I ended up like him, I’d be a real loser. I thought, You couldn’t pay me to be this guy!

I was going to private equity next, and I realized it wasn’t what I wanted to do. I decided to leave.

Jonathan and a friend started up an innovative digital media company. Three years later, they landed in the suck unexpectedly. The company’s second employee had been steadily plagiarizing. Jonathan’s decision would have been straightforward had that employee not sacrificed blood, sweat, and tears from the beginning:

It had crossed my mind, like How did he write three articles in the last hour? But we were trying to reinvent the business, trying a hundred things an hour! As the company got more serious and had more standards, he was lifting, writing, and not crediting. Intentionally hiding what he was doing.

I felt responsible for what he had done. He was like my brother. The signs were all over, but it was something I hadn’t cared about. But 40 other people were in the way of serious harm. The process was the way it was. I had fired people before. It was about coming to grips with it.

That weekend, I felt bad. You know the way you feel it in your stomach when something is wrong? You can’t ignore it. I felt uncertainty about how we would bounce back, what this meant for the business in an uncertain time. We were not on super stable financial footing. We couldn’t just double down on reporters. It was hard to figure out what we would do next.

There was no time for grieving. For all of us, careers equal life. I had to tell the company what had happened. It was as big a shock for them. As a leader, I carry the energy for the company. If I’m down, everybody is down. I knew that the only response was to give them the game plan: “We did the right thing, and we’re moving on.”

The company survived, strengthening Jonathan’s capability to lead through the next crisis.

So What?

The decision—firing a good friend and dedicated employee—was wrenching, but the company was on the brink. There was limited time to make decisions. On Monday morning Jonathan would have to act without a sure plan. When you’re in the suck, push through, and figure it out later.

Sticking to a long-term mission helps you through it. Curiously, Jonathan had held on to the guiding principles taught by the investment bank he had rejected: Attract and retain intellectual firepower. Don’t ever drop the bar. Work hard and collaborate. Be purpose driven. Those deeply embedded values saw Jonathan—and the company—through a company-threatening crisis.

Be sure that your guiding principles are not just good for a poster. They’ll come in handy when you land in the suck. Guiding principles exist to drive daily actions, especially when business is not ‘as usual.’ So if you don’t have any, figure them out now.

BRINGING YOUR A GAME TO PLAN B

We all wish for working lives without pain.

That’s not realistic. But in the fullness of time, wounds heal.

Samantha had wanted to lead a startup since she was a kid. Her first one was in ninth grade—a nonprofit to help underprivileged kids. Even before that, Samantha was already building the skills of an entrepreneur:

We moved from Texas to the West Coast, and then nine months later, we moved east! I was 10. My parents did a great job making these moves into an adventure. In the West, I had no friends; in the East, I was popular. I realized this was fickle and stupid. That year was transformative.

My parents raised my brother and I to think we could do anything but that it wouldn’t be easy. I joined the soccer team, and the girls hated me. When I wanted to quit, my parents made me stick it out for the season. We learned we would try things and sometimes fail.

As an entrepreneur, you know you’ll be an idiot and fail at some things in order to get where you want.

A few years ago, Samantha and her friends planned a pioneering online business. Well-placed people loved the concept and paid attention. But even before it got out of the gate, there was trouble. The team could not agree on the strategy, the economic model, or even the website look and feel. As the team fractured, conflict almost destroyed Samantha:

Everyone knew it was doomed to fail, except for the people in it, me included. I overlooked clear problems. I really didn’t want to quit. I couldn’t imagine letting go. I was sensitive to how it would look. Other people told me we would have conflict, and I felt we could handle it. When we initially had some, I got several legal threats and was pretty scared. My parents said, “Be thoughtful, and do what’s right. Don’t provoke. These just may be threats.” It became “the strongest one wins.”

I didn’t quit until June, when I woke up to find that I was locked out of the company website. I felt humiliated in front of all the people I had brought on. I also felt the loss of everything I had built, my life savings included. I e-mailed a hundred people and told them what had happened. I was in such pain that I needed other people to be aware of what I was going through. I won’t pretend it was quick and easy.

I spent three weeks curled up on the floor, staring at the ceiling. I wondered how I could face people. My cofounder, Hannah, helped me through. She encouraged me to devise a new business plan. We recruited our entire old team. We had a furious brainstorming session and shaped the new brand. It began to feel real.

Samantha and Hannah put that new plan into action. They launched a new business that had more success in its first month than the original. By the third month, things were humming. After four months, Samantha had her confidence back, vital to a CEO and cofounder. She realized they were going to make it.

So What?

This is a story of pushing through when there are casualties. Let’s not brush by that. The difficult image of Samantha curled up on the floor evokes her strong feelings of humiliation, despair, rage, and grief. But Samantha prevailed. By honoring her loss, she could move forward to recovery. With the next goal set, her energy returned in waves, as did her competitive spirit.

If you’re grieving, start by acknowledging your deep disappointment. Name what you’re feeling. Surround yourself with real friends. Be careful not to wear them down by oversharing, and they’ll stand by you. They each have something you need: empathy, ideas, coaching, counsel, connections, a hug.

Try to resist the urge to double down, losing yourself in work. Working feverishly slows down recovery. It’s distracting, but it’s also a form of self-punishment. Instead, ease up on yourself and renew. When you forgive yourself and others, your scars fade.

We all wish for working lives without pain. That’s not realistic. But in the fullness of time, wounds heal.

ESCAPING THE BLACK HOLE

You can’t fix a bad situation at work without helping yourself holistically. You’ve got to face the $64,000 question: Why am I here?

When he was young, Scott began a lifelong obsession with science and engineering:

My earliest dream was to be an astronaut. I was four when the space shuttle Challenger exploded 73 seconds after liftoff. Most parents would try to shelter their children from those risks, but I wanted to become the first man on Mars.

In college, Dr. Richard Smalley, the Nobel Prize–winning scientist, gave a talk on the need for a hydrogen economy, and I was sold. I wanted to work on the “single most important problem facing humanity today”: new sources of sustainable energy.

Joining an automotive company after graduating, Scott followed that dream. He was assigned to help commercialize zero-emission electrical vehicles that could be powered from any energy source. The challenge was enormous:

This was leading-edge technology with a lot of opportunity for new inventions and solutions. It was revolutionary—freeing up some dependence on oil, making our air cleaner, and fighting climate change. It was taking the stuff from rockets and putting it into cars.

But the program kept getting delayed, postponed, and pushed back. If you don’t hit the targets, you miss the gateway. I remember being at the supplier when the program was canceled. Someone said, “Don’t be discouraged. It will be our life’s work to develop this.” I was excited but terrified. It’s a story I could tell my grandchildren, but we were in the middle of a recession. I had no idea where I was going to go. If I went elsewhere and said I was a hydrogen fuel cell researcher, they would say, “What’s that?”

So I sacrificed my dream for my family.

Scott transferred to a new role as the liaison between the power train and manufacturing functions. Three years later, he was burning out. Landing in the suck, Scott had no option but to embrace it:

I had a lot of stress being a middleman. It was like getting punched in the face by both sides. I was stressed at home too. All the earning pressure was on me.

I wanted to take a winter vacation for my birthday, but my wife told me to go alone. I was gaining weight. I was having panic attacks at work. I was stressed at home. We fought about money. My doctor told me to diet, exercise, and go to therapy. The therapist told me to diet, exercise, and try breathing techniques.

My supervisor relied on me heavily, but I had to move on. I’m driven and ambitious and capable of more. I started looking for jobs internally; my mentor invited me to work for him. Then I looked at how I spent my time and my commitments: to be a good provider and earn my engineering master’s. Also, I made a commitment to my health. I told myself every single day that I was going to exercise. Instead of going out to lunch, I went for a walk and ate a sandwich at my desk.

I did think about suicide. Many people succumb to the overwhelming feeling of insignificance. The love I have for my kids stopped me. And thank goodness for my therapist. As much as we American cowboys want to be the rugged individual, everyone needs help once in a while.

Scott secured a better position to provide for his family. He achieved his academic goals. He restored his health and fitness. But instead of growing together through this dark period, he and his wife grew apart. Their marriage ended. Step by painful step, Scott took back his life.

So What?

This is what it looks like when everything sucks. Scott pushed through, not all at once and not overnight. There is no medal for making it to hell and back on your own. Sensibly, he got help—doctor, therapist, and trainer too. They’re paid to tell you the truth and help you face it. When you’re in so deep you can’t see yourself, hired professionals shine.

You can’t fix a bad situation at work without helping yourself holistically. You’ve got to face the $64,000 question: Why am I here? Scott had a vision and set goals. He achieved important milestones in small steps—like running the marathon and filing patents, regaining self-respect and self-confidence. His first dream gone in a puff of smoke, Scott shaped a new one—making cars safer for people and the environment.

He hasn’t given up on space either. Scott dreams that if he lives to 80, he will buy an affordable ticket for a trip into space on a rocket ship.


TAKING ON YOUR

SUCK CHALLENGE

Pushing through the suck at work takes grit.* Many popular expressions describe it: the nauseating “Suck it up,” the ironic “Grin and bear it,” the laconic “Man up,” and the suspenseful “Grit your teeth.” Each adage amounts to the same thing: just hang in there because time will pass, and if you’re still standing, you’ve survived! Lucky you.

That’s unhelpful advice. I cannot imagine telling 10-year-old Lev to suck it up, although he was heroic. When Marjorie landed in the suck for months on end, advising her to take it like a man would have been offensive. Geoff gritted his teeth, but that got him nowhere. When Jonathan and Samantha were slammed, suggesting that they grin and bear it would have been cruel. Sucking it up was the last thing Scott should have done.

I’m certain of this: You will land in the suck sooner or later. You don’t get to choose when and where. If you quit right away, you’ll lose the opportunity to learn. Better to stay for the learning and then decide. Hopefully, these recommendations will be more useful.

Prepare for the Day

It’s worthwhile to prepare for the unexpected, awful work equivalent of being in the suck even if you don’t know what form it will take. Preparing builds self-confidence and self-esteem. Preparation can win you the game:

Take physical training seriously. It teaches you to deal with discomfort of a physical kind. It also helps you see that your limits are not what you thought they were. If you’re someone who rarely exercises, listen up. This is not about going to the gym. It’s learning to rise to a challenge. Train in something that interests you. Try running, biking, hiking, yoga—anything. The key is to find something where you’ll dedicate real time and endure some physical hardship. Then sign up for an exciting, big goal that you’re not really sure you can accomplish. When you do accomplish it, you’ll be stronger and more able to manage stress.

Use everyday challenges to prepare. You face all kinds of daily crises that are great sources of training. Instead of viewing them as annoyances, recognize them for what they are: “micro-suck” experiences that help you prepare for the big one.

imagesimages View daily hassles in this new light. If you have young children, this is your chance to shine! Kids provide great training, although interactions with partners, parents, friends, and pets will prepare you too. You have countless opportunities to practice remaining calm and alert, focusing on finding the solution without allowing distractions to sidetrack you.

imagesimages Practice living outside your comfort zone. Take an adventure vacation! You don’t have to be on Survivor or Amazing Race, but forgo the beach for something on the wilder side. Adventurers swear by white water rafting, scuba diving, rock climbing, or wilderness survival. Or do something completely new to experience the wild side in relative safety. Pick a spot that intrigues you and go there to face the unfamiliar.

imagesimages Go to the edge at work. Set an uncomfortable challenge that stretches you. For example, make building your network the bold goal by doing it in the extreme—aim to become a consummate networker, known to others as a polished connector.

Practice mindfulness to train mentally. Even a few minutes a day helps you gain mental alertness and focus. Although it’s a daily practice, it also helps in the chaos of crisis.

imagesimages Adopt a favorite mindfulness app. Accessing alertness and calm is easier if you practice every morning or evening. If sitting quietly just won’t work, try a substitute for mindfulness. For example, prayer or reflection at night before going to sleep also works.

imagesimages Make up your own mindfulness practice. There’s no magic to this. You can practice mindfulness almost anywhere. Take going to work. Eliminate all distractions on your trip: no reading, speaking on the phone, or making lists. Just be present. If that doesn’t suit you, try another way. Some people walk or jog slowly as they meditate. Others drink a glass of water intently, observing how it feels. Even looking out the window works if you focus on that one activity. The key is to choose to focus, gently resetting your attention each time it wanders.

Set up your emotional support. Who you gonna call? (I couldn’t resist, but sadly, there are no Ghostbusters, male or female, here to get you out of the suck.) Line up your people now. Decide who among your family members, friends, and work colleagues would not judge or say, “I told you so” but stand by you. Figure out who will be your rock and strengthen that relationship now.

Prepare to lead. When you land in the suck, someone has to be the leader, and I’m hoping you’ll take charge. Prepare for that day by strengthening the following three capabilities.

imagesimages Technical. Leaders need to create the plan, make good decisions, take responsibility for outcomes, and delegate effectively. Be sure to get that training with live experiences.

imagesimages Meaning. Leaders create meaning for others through values and vision. They also bring their full selves, appearing more human. So know your values and practice living them. Be clear on your purpose and create the vision that others can help you realize. Be vulnerable: in other words, don’t be a robot. Let people know what you’re thinking and feeling (within reason).

imagesimages Connection. Focus on the others: what they need. Transmit positive emotions and energy; it mobilizes others by creating a safe environment. People who feel you care about them are more likely to engage. Think about how you show up at your best. You probably do all these things in that state.

Embrace the Suck

Accept the suck when it happens. Only then can you can push through, even when your body and mind are screaming in revolt. You can’t press a button to change the channel or eject:

Get complaining out of the way. You can’t bottle that stuff up, so vent and move on. Your anger and resentment have a purpose—to jump-start your adrenaline—but don’t let it work against you. Negative emotions color what you see. They’re like quicksand, pulling you down.

imagesimages Let it out, once. Have your say—to friends or family—and then put it to bed. No one but a therapist will hear your story a fifth time. I’ve mentioned this before, but if things are exploding, a therapist may be just what you need.

imagesimages Write your nastiest e-mail. Leave the recipient field blank and then press save, or better yet, delete! It’s cathartic to let it all out. As a policy, do not fill in the recipient field for at least 24 hours. Cool down. Reread your e-mail and have a good laugh. Ideally, your need to send it will have vanished.

imagesimages Keep a special journal at home. Pour your heart out into pages that will never be read by anyone but you.

Assess the situation. Determine whether you’re really in the suck or whether you’re just in an uncomfortable situation. Are you in crisis mode, past learning, past growing? Really? Any one problem can make work suck, but that’s not necessarily cause for leaving.

imagesimages Ask questions. Is it bearable? Can you adapt? Are you meeting your development and impact goals despite the severe discomfort? What is the likely time frame for pushing through? Try to understand what’s temporary and what’s not. On a scale of 1 to 10, how much pain are you in, 10 being unbearable?

imagesimages Talk to the experts. Find out if other people view the situation as you do. Gather advice to determine if there are actions you can take. See if the situation can be moderated.

imagesimages Recover your energy. Are you healthy? Are you in a stable relationship? Are you engaged outside of work? All things considered, are you generally satisfied with your work situation? Do what you can to embrace the situation with equanimity.

Adapt the mindset that enables you to make decisions. It’s natural to do it, but denial wastes time. Even if time isn’t of the essence for survival, use it well by shifting your mindset from victim to owner. You’re in the suck now. OK. What is in your control?

Push Through

Pushing through means owning your situation and taking leadership action. Clearly, one set of advice won’t work for every situation, but there are some common threads that may help:

Tap your lifeline. Solicit the support you need. In other words, get out of your house or office. Just when you want to isolate yourself is when you must reach out. If you’re an individual contributor at work, don’t fly solo. Talk to your boss or other senior people who have the know-how and diplomacy to help you get through.

Make every day count. There is more you can do than you might imagine.

imagesimages Set reasonable, small goals for your day. Establish an intention in addition to writing a to-do list. An example of an intention is appreciating what is good about the situation. Adopt a positive mindset. Instead of I’ll try not to blow up at people today, shift to I see and appreciate the strengths colleagues bring. The words you use matter.

imagesimages Take it step by step. Look for immediate solutions first, holding off on the last resort—quitting—for now. A lateral move or temporary assignment may get you through the suck. After you’ve found and rejected internal opportunities, it’s time to leave. If you do leave, do so with grace.

Sustain your energy. You could be in the suck for a brief period or many months. In the latter case, it’s essential to find ways to sustain the extra energy it takes to push through.

imagesimages Do intense workouts. Exhausting yourself physically helps drain negative emotions like anger and resentment. The release of endorphins increases your feeling of contentment and helps you shift from denial to acceptance. Make sure you fully focus. Get a trainer if you can afford one. When you’re pressed for time, walking around the block may do the trick, but it has to be fast, with arm swinging too! If the weather isn’t right, walk up the stairs until you feel tired. Watch your heart rate, so you don’t overdo it. Then walk down slowly.

imagesimages Get a talisman to remember that you are loved. Figure out what your “Christmas lights” are to remind you that you are loved and valued. It may sound hokey, but do it because it works.

imagesimages Restore your spiritual energy. Some people turn to their faith, reporting that belief enables them to accept difficult times more easily. Others draw on sources of spiritual renewal such as music, poetry, and being in nature. Whatever resonates for you, build it into your day and week.

imagesimages Practice gratitude each evening. Get a journal for this purpose and write down one new thing you are grateful for that day. Make it specific. You’re retraining your brain to scan for what to feel thankful for.

It’s odd. Harsh circumstances have the power to deplete and destroy, but they can help us grow enormously. We don’t want awful experiences, and we don’t ask for them. But they do serve. We have the capacity to grow through the lowest points at work when all seems lost. In those moments, we pay more attention. We resolve to live life more fully. We face an opportunity to lead at our best.

When you find yourself in the suck, don’t blow your chance to shine.

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* Angela Duckworth is the expert on grit, having dedicated much of her academic research to her mission to use psychological science to help kids thrive. She defines grit as passion combined with perseverance. By “passion,” she means sustained goals and not intensity of emotion: sticking to it until you finish what you’ve started because the goal is important to you. If you’re intrigued, read Grit: The Power of Passion and Perseverance (Scribner, New York, 2016).

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