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Recovering from mental health challenges is a deeply personal journey, and unfortunately, that doesn’t always move in a straight line.

Everyone finds their own way to cope with the ups and downs of life, but when you’re living with a mental health condition, these ups and downs can be particularly tough and can even lead to a setback, often referred to as a mental health relapse.

For those who are on a journey with managing mental health, you’ll know it takes a lot of heart and bravery to keep going. Even as you progress, worrying about slipping back is natural.

In this article, we explore helpful ways to keep your mental health on track, with an understanding that everyone’s experience is uniquely theirs.

 

What Does Relapse Mean in Mental Health?

A mental health relapse, also known as a mental health setback, can be described as when an individual finds that the symptoms associated with their mental health condition return.

Similar to any aspect of our health, setbacks can occur, and it’s essential to recognise that this is not a failure. It’s simply just part of the journey.

Understanding ways to prevent mental health relapse can be incredibly important to those who are worried about experiencing a setback because it helps maintain progress, ensures long-term well-being, and supports overall quality of life.

 

What Can Cause a Mental Health Relapse?

As everyone’s journey with mental health is unique, there are various factors that can cause a mental health relapse.

Below, we’ve highlighted some of the most common mental health relapse triggers.

Stress and Poor Sleep Schedule

Stress is often a significant factor, which can come from many sources (e.g. work, personal relationships, or financial difficulties). For some, stress can slowly build up; for others, it may hit suddenly. If there isn’t a robust support system or coping strategies in place, it might lead to a relapse.

Lack of sleep or poor sleep quality can also be a relapse trigger, which is a common issue with those experiencing high levels of stress during their waking hours. In fact, research has shown a link between poor sleep and relapse in those suffering from clinical depression. Sleep is incredibly important for emotional and psychological resilience, and without it, vulnerability to relapse can increase.

Experiencing Changes in Routine

Changes in routine or life circumstances, which may involve moving to a new place, changing jobs, or even shifts in personal habits, may also trigger a relapse in mental health. These changes, even if they’re positive ones, are change – and change can be triggering to some.

Mismanagement of Medication

Skipping or stopping medication prescribed for a mental health condition can lead to a relapse, too.

Depending on the condition, medications often play an essential role in managing mental health conditions. For this reason, any changes whatsoever should be made with careful medical supervision.

Personal Triggers

Personal triggers can widely vary from person to person and often stem from deeply individual experiences.

For example, those who have undergone treatment for PTSD may experience triggers such as an anniversary of a traumatic event, exposure to past abusive environments, or encountering someone tied to a painful part of their past. This may trigger overwhelming emotions that might contribute to a relapse due to reactivating the emotions and stress associated with that time.

 

How to Recognise the Signs of a Potential Relapse

Spotting the signs that a mental health relapse may be happening can be difficult. However, as a guide, see below for an overview of what this experience can look like.

  • Changes in sleep. This may include experiencing insomnia or oversleeping.
  • Having no appetite or experiencing what would be considered abnormal hunger for the individual.
  • Avoiding or withdrawing from loved ones, such as friends, partners and family.
  • Experiencing unusual irritability or sadness.
  • Difficulty coping with daily stressors.
  • Feelings of anxiety and depression.
  • Experiencing symptoms of the specific mental health condition.
  • Neglecting self-care, such as personal hygiene.
  • Missing therapy sessions, support group sessions, or not taking medication.
  • Getting easily upset or defensive when confronted about behaviour changes.
  • Lack of interest in hobbies or activities.
  • Being dishonest or secretive about activities or feelings.
  • Actively making plans to engage in situations or behaviours that could lead to a relapse in mental health. For example, visiting a place associated with trauma from a past event.

 

Strategies to Prevent a Mental Health Relapse

Strategies and tips to strengthen our mental well-being and prevent a relapse in mental health often centre around self-care.

Self-care is an umbrella term that covers anything you do to care for yourself to stay physically, mentally, and emotionally well. For this reason, its role in relapse prevention is non-negotiable.

Depending on the individual, self-care practices can range from getting enough hours of sleep each night and eating a balanced diet rich in nutrients to making time for hobbies that bring joy and engaging in physical activity, which could be as simple as a daily walk.

Explore ways in which may be beneficial in regards to preventing mental health relapse below.

Work on Developing Coping Strategies

Developing coping strategies involves ongoing work to develop a deep understanding of your own personal triggers, which may involve specific situations, emotions, or interactions that may lead to a relapse. It can feel hard to achieve a high level of self-awareness, but with ongoing work, reflection and professional guidance, it’s more than possible.

Once personal triggers are identified, the focus shifts to developing a suite of coping strategies to navigate these triggers effectively.

Some individuals find peace through physical activities, such as deep breathing exercises, which can provide an immediate calming effect during moments of high stress. These exercises involve deliberate, slow breathing patterns that can help in activating the body’s natural relaxation response.

Mindfulness meditation is another technique gaining popularity for its effectiveness in grounding an individual’s thoughts in the present moment, thereby mitigating the impact of stressors.

Cognitive-behavioural strategies are often helpful, which involve a more structured approach that involves working with a therapist to identify and challenge negative thought patterns and behaviours. This method is often used to address a variety of mental health conditions and is particularly helpful in changing the thought processes that can lead to a relapse.

Lean On Your Support Network

Friends and family often form the first line of defence for someone who is struggling with their mental health, offering a listening ear, a distraction, or simply a presence that feels safe.

It’s important to remember that with mental health conditions, it’s common for people who live to feel isolated or alone. Peer support groups offer a feeling of community, where individuals can bond over shared experiences, which can be invaluable to those learning to live with their condition. These groups can also be a source of great comfort and practical advice, mainly because members can relate to each other’s struggles and triumphs on a very personal level.

If life feels overwhelming and you’re finding it hard to cope, to the point where it’s impacting your day-to-day life, there’s no shame in reaching out for ongoing professional support.

Mental health professionals are there to offer stability and objective guidance, teach new coping strategies, and provide a level of accountability, which can be incredibly beneficial to preventing a mental health relapse.

Medication Management

It’s imperative to consistently follow the prescribed medication plan to maintain the correct levels in your system, which can help prevent a relapse in mental health.

If you’re finding the side effects of your medication challenging, please don’t hesitate to reach out to your GP. That way, you’ll be able to explore adjustments to your dosage or a different medication that may work better for you.

Access Ongoing Therapy and Counseling

As we touched on earlier, there is no shame in accessing ongoing therapy and counselling.

Whether it’s weekly, every fortnight, or just to check in from time to time, therapy sessions provide an opportunity for individuals to assess their progress, explore unresolved issues, and refine their coping strategies under the guidance of a mental health professional.

Create a Relapse Prevention Plan

Understanding that recovery is not a linear journey helps maintain perspective and resilience when faced with challenges. However, when setbacks happen, it can be incredibly beneficial to have a strategy to address them, which might include reaching a relapse prevention plan.

Often created with the help of a mental health professional, a relapse prevention plan is a personalised and practical blueprint for high-risk situations. The plan typically starts with a comprehensive list of personal triggers and warning signs. It then details coping strategies tailored to the individual’s needs and preferences.

Lifestyle Adjustments to Support Mental Health

Remember, there’s nothing wrong with letting go of things that no longer serve you – whether it’s a toxic relationship, an environment or an activity you once enjoyed but you’ve grown out of. Making lifestyle adjustments is another proactive step towards maintaining mental health.

Lifestyle adjustments can look like actively learning strategies to reduce stress, such as time management techniques, setting healthy boundaries with loved ones, or ensuring a balance between professional obligations and personal time. Engaging in physical activity has also been shown to be beneficial for mental health, and it doesn’t have to be anything strenuous. From yoga and pilates sessions to swimming and light walking, simply find an activity that works for you and your preferences.

 

How to Cope With Mental Health Relapse

Firstly, it’s important to understand that experiencing a mental health relapse does not make an individual weak or mean the progress they have made is meaningless. It does not mean failure.

Remember, reaching out for support, whether it be to a trusted friend, family member, or a mental health professional, is the bravest and most beneficial action someone can take when experiencing a mental health crisis. With the proper support and care in place, recovery from a relapse is still very much within reach.

If you or a loved one is experiencing a mental health relapse, here are some steps you can take:

 

Need Help? Talk to Us Today

We hope you’ve found our article on how to prevent a mental health relapse useful. If you or someone you care about is currently struggling with their mental health, speak to our caring and compassionate team today.

Our highly experienced team of medical professionals have helped many individuals who suffer from one or multiple mental health conditions, providing comprehensive and personalised treatment programmes to those who require support for conditions such as chronic stress, anxiety, obsessive-compulsive disorder, depression, or post-traumatic stress disorder. Don’t struggle in silence. Reach out today to find out how we can help by calling us on 01475 303998. Alternatively, fill out our contact information form, and a member of our team will be sure to make contact at a time that suits you.

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John Gillen - Director & Author at Nova Recovery

John Gillen - Author - Last updated: November 10, 2023

John has travelled extensively around the world, culminating in 19 years’ experience looking at different models. He is the European pioneer of NAD+ (Nicotinamide Adenine Dinucleotide) treatment to Europe in 2010; and recently back from the USA bringing state of the art Virtual Reality Relapse Prevention and stress reduction therapy. His passion extends to other metabolic disturbances and neurodegenerative diseases. The journey continues. In recent times, John has travelled to Russia to study and research into a new therapy photobiomudulation or systemic laser therapy working with NAD+ scientists and the very best of the medical professionals in the UK and the USA, together with Nadcell, Bionad Hospitals own select Doctors, nurses, dieticians and therapists. Johns’ passion continues to endeavour to bring to the UK and Europe new developments with NAD+ Therapy in preventive and restorative medicine and Wellness. In 2017 John Gillen was made a visiting Professor at the John Naisbitt university in Belgrade Serbia.