@Spongebob great post!
Speaking for myself, the mental game IS the game (as
@thepuckhead said in a post). Suggest you read her 1 year update. For me I burn zero mental energy on my hip at times, and other times burn more: just depends what's going on.
For example, I tweaked my knee on operated side exercising (doing nothing crazy!). Had some fluid on knee, shin pain and threw my bio mechanics off where lots of things got grumpy. As I write this now turning the corner.
Over the past month as my knee sorted out, I lost some gains in strength and range in my hip. Not major, but enough where some old aches and pains started to come back. Yes frustrating for sure....
....but how did I manage both physically and mentally? Using skills I did not have a year ago...
Physically: I've put the work in to understand my body and exercises to point I could seamlessly dial back, keep moving in safe ways to promote healing. Main point: lots of reading and work went into building my knowledge base. But this really speaks to empowering yourself with knowledge to help the mental game.
Mentally: In the distant past, I'd stop moving. Yes, this is 100% true and related to the 'pain cycle': you feel pain and stop moving mostly because you anticipate pain and keeps you 'stuck'. Let's sit on the couch and 'heal'. Then the tissue gets weaker and more painful. This causes more anxiety and more pain, etc.. and continues to dominate your thoughts, causing release of cortisol (stress hormone) which totally screws up your ability to think straight and heal. Can't solve this through exercise sadly! But now because I feel more educated (dare I say empowered) and understand 'why' things are happening it keeps my head in balance to just go about my day. All about breaking the negative thinking cycle!
Posting this not because I think you need this advice or 'story' right now (as indicated in your post!) but adding to thread to benefit anyone else reading 'how do i deal with setbacks'.
Rock on brother! Great update!!