Recognize "This is difficult..."
One of our first reactions when feeling a negative emotion like sadness, anxiety or discomfort is to shut down the emotion - trying to diminish its power and presence. Although this might help us in the moment, it’s not the healthiest practice.
Acknowledging how you feel is a key to showing yourself compassion and acceptance. In the heat of a low moment, allow yourself to say "this is hard," or "I am sad," or "I feel deprived," or "I feel lost." Tell yourself the raw truth, and then use the C.O.C method (see below) to remember that others feel this same way sometimes too, and talk to yourself as an encouraging friend. The practice here is to acknowledge and name the feeling - not to dwell on it, but to honor it. Releasing pain is faster once it is spoken aloud and acknowledged.
Are you unfamiliar with the S.O.S. method? It stands for Suffering, Others and Support.
Suffering: get curious about the feeling you are experiencing. Name that you are suffering right now - experiencing hurt feelings, betrayal, emotions. What are you feeling and what is going on to make you feel this way? Get curious about the circumstances surrounding this feeling.
Others: Remember that other people feel this way too. Recognize that others have experienced what you are feeling - everyone makes mistakes. This is part of the human experience - we are all learning every day and you are never alone in feeling what you feel!
Support: Reassure yourself with loving language. Remember that it is all going to be okay. You are safe and loved. Acknowledge that you are capable of learning and you will do things differently next time. Remember the facts and assure yourself that you are a good soul.