Photo credit: Craig Field Photos
One of the hardest parts of the mental health journey is dealing with setbacks. Whether you’re managing depression, anxiety, PTSD, or another mental health condition, it’s easy to feel disheartened when progress seems to stall, or when symptoms re-emerge after a period of improvement. In previous posts, I’ve discussed the importance of self-compassion, understanding triggers, and building resilience, but it’s crucial to recognise that setbacks are a normal, even expected, part of recovery.
Mental health isn’t a linear process. Like any other journey, it comes with ups and downs. There will be moments of progress and moments where things feel harder than before. It’s during these difficult times that self-compassion and resilience become especially important. In this post, I’ll explore how to cope with mental health setbacks, offer guidance on maintaining hope during relapses, and emphasise that setbacks don’t erase the progress you’ve made.
Understanding Setbacks: Why They Happen
Setbacks in mental health recovery can be triggered by various factors, both internal and external. These may include stress, significant life changes, unresolved trauma, physical illness, or even a shift in routine. Sometimes, it may feel like a setback comes out of nowhere, and that can be especially frustrating.
It’s important to remember that experiencing a relapse or a dip in mental health doesn’t mean that you’ve failed. The healing process is complex, and setbacks are part of that complexity. Your brain and body are still learning new ways to cope, and sometimes, the old patterns of thinking and feeling resurface. But this doesn’t undo the progress you’ve already made.
How to Handle Mental Health Setbacks
When faced with a mental health setback, the initial reaction might be to panic or feel defeated. However, there are strategies to help you navigate through these challenging times and come out stronger on the other side.
Here are some steps to take when experiencing a setback:
Acknowledge Your Feelings Without Judgment
The first step in dealing with a setback is to acknowledge what you’re feeling. It’s natural to feel frustrated, sad, or even angry that your mental health has taken a turn. Rather than suppressing these emotions, give yourself permission to feel them without judgment. Remind yourself that it’s okay to have hard days, and this doesn’t define your entire journey. Practicing self-compassion, as I’ve discussed before, is key here—be kind to yourself as you navigate this challenging moment.
Revisit Your Coping Tools
Take stock of the coping tools that have helped you in the past. Whether it’s mindfulness practices, breathing exercises, journaling, or talking to a trusted friend or therapist, return to these strategies to help ground yourself. If you’ve developed a mental health toolbox, now is the time to use it. It’s easy to forget about these resources during a setback, but they can be instrumental in helping you regain stability.
Focus on Small Wins
When you’re in the midst of a setback, big goals might feel overwhelming or unattainable. Instead, focus on small, manageable steps that you can take each day. Whether it’s getting out of bed, taking a shower, or going for a short walk, celebrate these small victories. Each small win is a step toward recovery, and they add up over time. By breaking down your goals into smaller tasks, you’ll feel a greater sense of achievement and control.
Lean on Your Support System
Don’t be afraid to ask for help when you’re struggling. Whether it’s friends, family, a therapist, or a support group, reaching out to others can provide emotional relief and remind you that you don’t have to face this alone. Share your feelings with someone you trust, and let them offer support or simply listen. Remember, opening up about mental health is a strength, not a weakness.
Re-evaluate Your Mental Health Routine
If you’re experiencing a setback, it might be time to re-evaluate your current routine. Are there habits or stressors that have contributed to this relapse? Are you neglecting any self-care practices that were once helpful? It’s worth reviewing your daily habits to identify where adjustments can be made. Perhaps you need more rest, a break from overwhelming responsibilities, or a renewed focus on activities that bring you joy and calm.
Consider Professional Guidance
If your setback feels too difficult to manage on your own, it may be time to seek professional help. There’s no shame in reaching out to a therapist, counsellor, or doctor for support during this time. Sometimes, setbacks indicate that a treatment plan needs to be adjusted, whether that’s changing medication, revisiting therapy goals, or exploring new therapeutic techniques. Professional guidance can provide a fresh perspective and renewed sense of direction.
Maintaining Hope During Setbacks
Setbacks can feel discouraging, but it’s crucial to remember that they don’t erase the progress you’ve made. Recovery is a long-term journey, and there will always be ups and downs along the way. Here’s how to keep hope alive, even during the toughest times:
Recognise That Setbacks Are Temporary
It’s easy to feel like a setback is permanent, but it’s not. Just as good days come and go, so do the harder ones. Keep in mind that setbacks are temporary roadblocks, not the end of your recovery journey. It’s okay to struggle today; it doesn’t mean you’ll feel the same tomorrow.
Reflect on Your Progress
When facing a setback, take time to reflect on how far you’ve come. You’ve likely overcome challenges before, and you will again. Think about the tools you’ve gained, the insights you’ve learned, and the strength you’ve built along the way. Progress doesn’t disappear because of a setback—it’s still there, even if it’s harder to see in the moment.
Remind Yourself That Setbacks Are a Part of Healing
Recovery is rarely a straight line. Setbacks are a normal part of healing, and they often offer valuable lessons. Instead of viewing them as failures, try to see them as opportunities for growth. Each time you navigate through a setback, you become more resilient and more aware of what triggers you, and how best to handle future challenges.
Stay Focused on Long-Term Goals
It’s important to keep the bigger picture in mind when dealing with a setback. While today might feel tough, remind yourself that you’re working toward long-term recovery and well-being. Setbacks are just one part of the journey, not the final destination. Stay committed to your mental health goals, and trust that you’ll find your way back to a better place.
Conclusion: Setbacks Don’t Define Your Journey
Coping with mental health setbacks can be tough, but they are a normal and expected part of the recovery journey. It’s important to remember that setbacks don’t erase the progress you’ve made. Every step forward, no matter how small, is a victory, and every setback is an opportunity to learn, grow, and build resilience.
By practising self-compassion, leaning on your support system, and using the tools you’ve developed along the way, you can navigate setbacks with greater confidence and hope. Remember that healing is a process, and setbacks are part of that process. It’s okay to struggle, but it’s equally important to trust in your ability to keep moving forward.
No matter how many times you stumble, you have the strength to get back up again. Stay kind to yourself, take it one step at a time, and know that setbacks are not the end—they’re just another chapter in your recovery story.
A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness.
My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system.
These blog posts are not intended to replace your doctor or psychologist.
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If this post has brought up some difficult thoughts for you, please seek help from your doctor or one of the services listed below. In an emergency dial 000.
13YARN 13 92 76
Blue Knot Helpline 1300 657 380
First Nations Support Line 1800 959 500
Headspace 1800 650 890
Mens Helpline 1300 789 978
Standby support after suicide 1300 727 247
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