Overcoming Setbacks on the Road to Mental Wellness: How to Keep Going When Healing Feels Hard
By: Growth Era Counseling & Wellness
Overcoming Setbacks on the Road to Mental Wellness
When you’ve been working hard to care for your mental health, experiencing a setback can feel discouraging. After all the progress you’ve made, slipping back into old thought patterns or painful emotions can leave you wondering, “Am I back at square one?”
The truth is—setbacks are a normal and expected part of the healing process. They don’t erase your progress, and they certainly don’t define your worth. Healing is not about perfection; it’s about persistence.
What Mental Health Setbacks Look Like
Setbacks can appear in many forms. You might notice old symptoms returning—like renewed anxiety, low motivation, or loss of interest in activities that once brought you joy.
You may find it harder to attend therapy, maintain healthy habits, or stay connected to supportive people. Sometimes, you may even slip back into harmful thought patterns or behaviors you thought you had moved past.
This can feel frustrating, but remember: awareness itself is progress. You now have tools and insight you didn’t have before.
Why Setbacks Happen
There are countless reasons why your mental health might fluctuate, including triggers, stressors, or even no clear cause at all. Some common contributors include:
External triggers: Stressful events, news stories, or major life changes can reignite painful feelings.
Internal triggers: Certain memories, thoughts, or body sensations can remind you of past distress.
Lifestyle changes: A lack of sleep, disrupted routines, or burnout can affect your mental state.
It’s also important to recognize that sometimes, setbacks happen as part of going deeper into your healing. As you build resilience, you may become ready to process layers of emotion you previously couldn’t face.
The Myth of Linear Healing
We often imagine recovery as a straight, upward line—each day a little better than the last. But real healing doesn’t work that way.
It’s more like a spiral: you might revisit familiar struggles, but each time, you meet them with more awareness, tools, and self-understanding. That’s growth, even if it doesn’t feel like it in the moment.
Setbacks don’t mean you’re failing; they mean you’re still showing up for yourself. And that’s what counts.
How to Move Forward After a Setback
1. Practice self-compassion.
Treat yourself as you would a close friend—gently. Say to yourself: “This is hard, and I’m doing the best I can.”
2. Reflect without judgment.
If possible, identify what may have triggered your setback. Were you under extra stress? Skipping sleep? Overwhelmed by a situation? Reflection helps you respond with insight rather than shame.
3. Reconnect with your supports.
Lean on the people, habits, and practices that help you feel grounded—therapy, journaling, time outdoors, or trusted friends. You don’t have to face setbacks alone.
4. Embrace imperfection.
Healing doesn’t require constant forward motion. Sometimes, resting and resetting is exactly what you need to move forward again.
Permission to Be Where You Are
If you’re in a tough moment right now, let this be your reminder:
✅ You’re allowed to have hard days, even after you’ve made progress.
✅ You’re allowed to rest without guilt.
✅ You’re allowed to ask for help—again and again.
✅ You’re allowed to be a work in progress.
You are not broken. You are healing.
Final Thoughts: Resilience Looks Like This
Resilience isn’t about never falling—it’s about getting back up with kindness toward yourself when you do. Every time you choose to keep going, even when it’s messy, you’re building strength.
So if you’ve stumbled on your path to mental wellness, take a deep breath. Pause. Reflect. Then, when you’re ready, take one small step forward. The road may twist and turn, but you are still moving in the right direction.
You’re doing better than you think.
Need Support?
If you’re navigating a difficult season or need help after a setback, our therapists are here to walk alongside you—with compassion, understanding, and evidence-based care.