How to Manage a Mental Health Relapse

Experiencing a mental health relapse is hard. Recovery is long, difficult and not a straight line. It can bring up all sorts of emotions - guilt, shame, fear, anxiety, sadness. And questions, like what to do when you notice you are experiencing a relapse. Here is a simple 10-step guide. It is important to note that depending on what is going on for someone, they may not be able to act on these steps. But for those who can, I hope this provides some direction.

How to Manage a Mental Health Relapse: A 10-Step Guide

1. NOTICE THE WARNING SIGNS
   Acknowledge, without judgement, the warning signs that you are experiencing a relapse.
   Consider sleep, appetite, mood, irritability and any other changes.

2. PAUSE AND BREATHE
   Pause and take a moment to breathe. There is no rush to do anything.
   Ground yourself in the present moment and remind yourself that everything is going to be okay.

3. REACH OUT
   Reach out to someone you trust, such as a family member or a friend, and talk through what is going on for you. You may be able to create a plan together of how to work through things.

4. GO BACK TO BASICS
   Focus on your basic needs - getting enough sleep, eating and drinking enough, gentle movement/activity, caring for your physical health and taking any medication. Everything else can wait.

5. USE COPING STRATEGIES
   Review what coping strategies have worked for you in the past and what could now. Look back at any previous therapy worksheets. Try implementing things like journaling, walking or art into your daily routine.

6. REDUCE ANY UNNECESSARY DEMANDS
   You need time to recover, away from unnecessary demands. It’s okay to take time out, to cancel plans or to ask someone to help you with things.
   Try not to be too hard on yourself - you don’t need to feel guilty.

7. CONSIDER PROFESSIONAL SUPPORT
   Consider whether a medication review, GP appointment or referral to mental health services would be helpful. Seeking professional help is sometimes needed, and that’s okay.

8. COME UP WITH A PLAN
   Small steps. Try not to feel overwhelmed by the bigger picture.
   Set yourself small, manageable goals to work towards e.g. a few tasks you’d like to achieve each day.

9. FORGIVE YOURSELF
   We have a tendency to be hard on ourselves and a relapse can bring up a lot of emotions. Forgive yourself for anything you blame yourself for. This isn’t your fault.

10. REFLECT
    As you start to feel stronger again, reflect on the triggers for the relapse. Write these down and consider if there are any different steps you can take in the future.

I hope that these tips are helpful. The most important thing is to be kind to yourself and try to accept the situation as it is. The narrative we create in our heads about things that happen can sometimes be worse than the thing itself. Practice observing your current situation without judgement, and speak kind words over yourself. A relapse isn’t your fault, but it is your responsibility to do what you can to move forwards.

Sending love to anyone who is struggling at the moment. There are brighter days coming.

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