6 Things to Do When You Have a Mental Health Setback

When we’re trying our best to manage depression or anxiety, experiencing a setback – circumstantially or emotionally - can be devastating. Sarah Bailey shares six tips that help her get back on track.

When you live with mental illness, there will be times when you experience a setback. These setbacks can occur when you least expect them, making them even harder to deal with.

I’m sure, like me, many of you have been there. One moment, you're feeling fine. Next, something happens that suddenly pushes you over the edge. Before you know it, it feels as if the whole world comes crashing down around you.

All those thoughts you have fought to keep out of your mind are back. And, no matter what you do, you cannot push these thoughts away. They eat away at you until you feel like you’re back at square one.

So, here’s what to do if you have a mental health setback:

1. Tell a loved one that you’re struggling 

The first thing I recommend is to open up to your loved ones. It can be dangerous to suffer in silence, so contact your support network. Even if you think you’re saying the silliest things, your loved ones will try to understand how you feel.

If you find it hard to express your feelings in words, write them down on paper. Explaining how you feel will help those around you know how to assist you. It will also help you remember that you aren’t alone.

Mental health setbacks – for everybody at various points in life – are to be expected. Whether they last a few days or a few months, the more you fear them or stifle them, the harder they’ll be to climb out from. People may (pleasantly!) surprise you with how they band together to support you when times are tough.

2. Seek professional help

Talking to your nearest and dearest is a significant first step and gets them on board for the rest of your journey.

That said, your loved ones cannot support you the same way a professional can. If you don’t already have a healthcare team you can contact, your next step would be to see your doctor.

They can refer you to the correct services, who'll offer you more support.

It’s worth noting that many UK mental health organisations have crisis helplines available. If you’re having a mental health setback, or signs point to one coming, you can phone these at any time of the day or night and talk to a professional. These helplines can offer a safe space to talk.

Helplines are also valuable resources when a flare-up reaches boiling point outside your doctor’s regular practice hours. They can suggest the best course of action and may even send an emergency team if they believe you are in crisis.

3. Don’t be afraid to retry something that didn’t help before

Once you have sought professional advice, you will likely be given a treatment plan to help you manage your symptoms. This may include therapies you have tried before and a medication review.

While some ideas may be completely new, not being afraid to retry things is worth considering. Setback or not, you’ll likely be in a different stage of your mental health journey and might be surprised when something that didn’t help before might help now.

4. But don’t be afraid to set boundaries and say “no”

While it’s worth trying both new and old things, there may be things you categorically know aren’t for you.

I know that things like “relaxation therapy” drive me crazy. If I'm meditating and am told to tense and let it all go, all that tension builds within me. Also, picturing a waterfall or a beach just isn't for me!

Remember that you know yourself best. So if you're sure that something will potentially worsen your symptoms, speak up about it and let your doctor or loved one know why.

5. Open your mind to epiphanies

Ever since my early 20s, I've habitually refused to take pain relief – even with the chronic pain I experience. I’d never really understood why I wouldn't accept something that would help me, and I always found myself trying to explain this at medical assessments.

But at a phone assessment recently, the therapist remarked, "So your unwillingness to take pain meds is a coping strategy and way to keep yourself safe, right?”

This realisation instantly calmed me down. I immediately phoned my parents and partner, and they all admitted it made sense. But, like me, they'd never put two and two together to make four. Answers might come to you at any stage of your recovery journey. Though a mental health setback may dull your ability to process new info, be prepared to really hear these epiphanies when the pieces begin to fall into place.  

6. Be proud of the progress you’ve made

Remember that each step you have taken is something to be proud of.

You might feel very low, worthless or scared, or all combined. But realise that every step you've taken to manage your symptoms and keep yourself safe is a step in the right direction. This is just a setback in your mental health recovery, not starting from Square One. You’ve come so far, and that, in itself, is incredible.

I hope that when you go through a tough time, you will remember this and that it will help you to keep perspective.

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The individual(s) who have written and created the content in and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen. 

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Date of preparation: August 2023
D: COB-GB-NP-00248 (V1.0) / T: COB-GB-NP-00242 (V1.0) / M: COB-GB-NP-00236 (V1.0)