How to Mentally Prepare for Future Setbacks (Before They Happen)

Most people wait for a problem before they prepare. That’s the wrong time. You don’t pack an umbrella after the rain starts. You don’t buy a fire extinguisher during the fire. And yet, when it comes to stress, that’s exactly how many people live.

In Cincinnati, I’ve worked in trauma care for over three decades. I’ve seen people at their worst, and I’ve also seen what helps people stay strong. One common trait in resilient individuals? They mentally prepare before life goes sideways.

I believe proactive mental readiness is a skill we can all learn. It isn’t just for surgeons, soldiers, or first responders. It’s for parents. It’s for business owners. It’s for students. Anyone who lives in a world where things don’t always go as planned.

Why Wait?

Here’s my contrarian take: stress is not the enemy. The surprise is. It’s the ambush of unexpected hardship that throws people off, not the hardship itself. If you’ve already run the scenario in your head, you’re less likely to panic when it becomes real.

So how do we do that?

You rehearse. Not just in your head. You sit down and play it out. It’s not negative thinking. It’s mental preparedness.

Let me explain.

Mental Rehearsal Builds Strength

In medicine, we do simulation drills. We train for mass casualty events. Most of the time, those scenarios never happen. But when they do, we’re ready. The training kicks in, even when adrenaline is high.

You can do the same thing in everyday life.

Take ten minutes. Imagine a challenge. Something realistic. Losing a job. A tough conversation. A failed project. Then, walk through it. What would you feel? What would you say? What would your support system look like?

This isn’t pessimism. It’s preparation.

When I lived and worked in downtown Cincinnati, I’d mentally walk through tough procedures before I entered the operating room. I didn’t dwell on failure. I rehearsed the hard parts—so they didn’t surprise me when they showed up.

You don’t need to be a surgeon to do this.

You just need to believe in the power of preparation.

Cincinnati Taught Me This

This city has seen its share of hardship—and recovery. The floods, the fires, the tornados. Our hospitals train for them. Our citizens show up strong. That spirit is contagious. And it’s one reason I never left Cincinnati, even when other opportunities called.

There’s a quiet resilience here. I’ve seen it on the faces of patients and their families. But I’ve also seen what happens when people aren’t ready. Fear takes over. Options seem narrower. People freeze.

Preparation is freedom. It gives you choices.

Build Your Resilience Toolkit

You don’t need fancy gear or apps. Just a little time, self-awareness, and a mindset shift.

Start by writing down the top three challenges that would knock you off balance. Personal or professional. Then, for each one, list five things you would do if it happened. Who would you call? What would you say to yourself? How would you take care of your mental and physical health?

Think of this as your playbook. You don’t need to memorize it. Just having it gives you confidence.

I’ve seen this help trauma survivors, med students, and military teams. The act of preparation alone changes how people react. They’re less overwhelmed. They recover faster. They learn quicker. And they make better decisions under pressure.

You can too.

This Doesn’t Make You Cold

Some people say, “I don’t want to think about bad things happening.” I get it. But you can rehearse without obsessing. You can prepare without becoming cynical.

In fact, mentally strong people are often more optimistic. They don’t fear the future, because they’ve already considered what it might throw their way.

They don’t just survive setbacks—they grow from them.

That’s what I want for my neighbors in Cincinnati.

Practice, Reflect, Repeat

I still do this today. Not just for medicine, but for life. I think about my own health, aging, leadership, and relationships. If something were to go wrong, I’d like to know I’ve at least thought through how I would respond.

Mental rehearsal isn’t something you do once. It’s a habit. Like staying physically fit. You do it to stay sharp, to be ready, and to help others when they can’t help themselves.

That’s the heart of service. And it starts long before the storm.

Final Thought from Jay Johannigman

Cincinnati has been my home, my workplace, and my community for decades. I’ve learned so much from the people here—from patients, from peers, from friends. If there’s one thing I can pass along, it’s this:

Resilience is not built in the moment of crisis. It’s built in quiet moments. When you pause, imagine, and prepare. When you rehearse hard days so they don’t catch you off guard.

That’s how we stay strong. That’s how we help others. That’s how we build a city—and a life—that bounces back, again and again.

Jay Johannigman, Cincinnati.