How to deal with a mental health relapse
REMEMBER THAT HEALING ISN’T LINEAR
Estimated reading time: 4 minutes
By Jackie Menjivar
(Verne Ho / Unsplash)
Recovery from mental illness is possible. Tons of people learn to manage their symptoms and live full and meaningful lives. That path to healing looks different for everyone. There’s no magic roadmap or checklist that will get you exactly where you want to be exactly when you want to be there.
But life is a lot more complicated than that. There will be times when you feel like you’re not making any progress — or maybe even moving backwards. Just remember that a setback in your recovery isn’t a failure. It’s a temporary and totally normal part of the process.
So what happens when those familiar feelings and symptoms start creeping back in? What do you do when you start to feel your mental health slipping? The good news is, you’ve done this before. You have the skills. You have the experience. And you can make it through this. Here are some tips to help you get back on track, featuring advice from the IDONTMIND community on Instagram.
Know the warning signs.
Sometimes a mental health setback can happen suddenly, but other times it’s a more gradual process. The earlier you catch yourself falling into old patterns, the easier it’ll be to address. You don’t have to wait for things to get really bad to do something about it.
Learn to recognize the signs that your mental health isn’t at it’s best. That can include things like:
Changes in your sleep or appetite
Trouble regulating your emotions
Decline in your personal hygiene
Lack of motivation
Feeling anxious, confused, or on edge
Increased risk-taking
Find the source (if there is one).
Chances are, something in your life triggered this setback. Sometimes a stressful event or situation can cause your symptoms to flare up — like a painful break-up or a demanding project at work. Other times, it may have something to do with your physical needs. You might not be getting enough sleep or you’re overusing certain substances.
Reach out to your support system.
Your first instinct when things get bad may be to isolate yourself, but don’t do it. Talking with someone you trust about how you’re feeling can make a huge difference. Reach out to friends and family, schedule time with a therapist, or attend a peer support group.
“I alert the people closest to me so they’re in the know. I make sure I have an appointment to see my trauma specialist. I alert my employer that I may need to use a sick day. I do whatever I can to not isolate myself.” — @gregbestever
“I try to remind myself that I have someone in my life willing to fight for me, and they inspire me to make an effort for them until I feel like I can make an effort for myself. Crutches are useful as long as they’re temporary.” — @geniebeeniegirl
If you need help, the people who care for you will be more than happy to give it. Don’t be afraid to lean on them.
Remind yourself that you can do this.
You’ve already made progress in your journey toward recovery. This time, you aren’t starting from scratch — you have all the skills you’ve learned to cope with your mental illness. You’ve worked your way up from a tough spot before, and you can definitely do it again.
“What we all need to understand is that setbacks are normal, and they’re okay. We are always going to have bad days, and even worse days. But in those times, we need to remind ourselves of the progress we’ve made and how we got to the place we are now. When you remember what you’ve already conquered, you’ll feel invincible.” — @life_of_jazzie
Try to find a mantra to keep your thoughts positive during this time. Here are some examples:
“I will feel better again. I know because I’ve done it before.”
“Just like everything else I’ve experienced, this will pass.”
“This isn’t permanent. This is just a setback”
“`I tell myself affirmations: You are going to be okay. You are doing the best you can, and it’s enough. I believe in you. I am proud of you. I love you.” — @taylorjoygalaxy
Get back to basics.
There’s nothing wrong with going back to the strategies or tools that helped you before, even if you feel like you’ve “outgrown” them in your recovery. Revisit old resources (articles, books, YouTube videos). Dust off your old breathing techniques. Go back to a more frequent therapy schedule. It’s not a failure to return to what helped you the first time around.
“I recently went back on medication for anxiety and had a hard time accepting that I needed help. But on the other hand, I’m sleeping better and breathing better, and I know I’ll be okay.” — @theresalexis
Force a reset.
It’s important to break out of your routine and give yourself a fresh start. If your hygiene hasn’t been the best, this is the time to take a warm shower and tidy up your room. If you’ve been holding onto a lot of negative feelings, give yourself permission to cry or let them all out in a journaling session. Do what you need to start putting this behind you, and then move forward with a clean slate.
“I take a break to re-evaluate and re-energize myself and my mental health. I treat my mental health as a learning curve, and I don’t dodge the process. Instead, I let myself feel all the feels no matter how hard or uncomfortable. Recovering isn’t meant to be easy, but it’s possible.” — @_unny___
Make space and time for yourself.
You can’t work on your mental health if a bunch of other things are getting in the way. Make yourself and your recovery a priority. That means clearing your schedule and taking a mental health day (or a few!) if you can. Don’t take on any extra responsibilities or commitments. Make time for self-care and the activities that keep you healthy and happy.
“I sometimes have to take a day for self-care. Even if I know I have a lot of work to do, I put my mental health first. I might go for a run, read a book, take a bath, or chill with a friend. Usually this immensely improves my ability to function the next day.” — @_bellagalbraith
“I find that unplugging from all electronics helps me find my peace and relax. I make sure I appreciate the genuine moments like reading a book or painting, but mainly just doing what makes me happy. Know what your own inner peace derives from.” — @lontacoo
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Your mental health will always have its ups and downs, so give yourself some grace when you’re struggling. As long as you keep trying, you will make progress.
“I remember that I have gotten better over and over again, so it’s not the end, just a setback. Take it day by day. Tomorrow is a new day. You can try again.” — @life_on_tiptoe
(If you are currently in crisis, please text IDM to 741741 to reach a trained Crisis Counselor at Crisis Text Line or call the 988 Suicide and Crisis Lifeline.)