Experiencing and working through difficulties with mental health is not a linear process, rather it is common to experience both ups and downs. Despite the hard work that can be done to control mental health symptoms, there is always a chance that symptoms can reoccur in the future, this is something that is considered a mental health relapse. Having a mental health relapse can feel discouraging, but fear not, this is common and something that you can prepare for. 

• Be aware of triggers: Have an increased sense of past or potential futuristic triggers for mental health symptoms. Triggers can be a range of “who, what, where, when, why”. Some common triggers include, but are not limited to: disruption to your schedule, increased stress, change in family/relationship dynamics, substance use, etc. Coupled with the awareness of triggers, it is also important to have a plan as to how to potentially avoid these triggers or manage them if they were to appear.

• Be aware of early warning signs: Warning signs that you may be experiencing a decrease in your mental health include changes or disruptions to your thought patterns and biological functioning. Common early warning signs include, but are not limited to: changes in sleep patterns (difficulty sleeping, disrupted sleep, difficulty falling asleep), decrease in motivation, changes in appetite, irritability, isolation, difficulty concentrating, excessive stress, etc.

• Maintain a healthy routine: It is important to establish a healthy routine for your daily life to manage symptoms or prevent them from occurring. Some helpful tips for establishing a routine are to maintain a consistent sleep pattern (waking up and going to sleep at the same time each day), take care of your hygiene, and incorporate activities that maintain positive self-care. Developing and maintaining a healthy, consistent routine promotes ongoing care for your overall mental health.

• Utilize coping skills: Identify skills that can be used for soothing or distracting yourself when triggers or warning signs appear. While there are many coping skills that can be used, it is not a one size fits all approach, so it is important to be prepared and establish skills that you have found to be helpful in the past. Coping skills can include relaxation techniques, grounding skills, breathing techniques, hobbies, etc.

• Maintain a positive support system: Develop a circle of support with loved ones that you feel comfortable discussing your mental health symptoms and stressors with, that encourage you to be the best version of yourself and have an awareness of your early warning signs. Surrounding yourself with those that promote positivity can help in maintaining your mental health.

• Ask for help: If you find yourself asking “am I experiencing a mental health relapse”, it is important to seek assistance. Taking time to care for yourself and accept help from others (whether it be friends, family, or a mental health professional) helps to get ahead of your relapse becoming worse and increases your chance of maintenance in your recovery.

Overall, it is important to not judge yourself or feel embarrassed if you experience a mental health relapse, rather it is best, to be honest with yourself and work on taking control of your presenting symptoms. For more support, click here.