Chapter 29: How to deal with relapses in depression and anxiety

Depression and anxiety are complex, multifaceted conditions that can present a range of challenges for those who struggle with them. One of these difficulties is dealing with relapses, which are common during the recovery process. Although they can be discouraging, it is important to remember that setbacks do not mean failure. They are just part of the process and can be managed with the right strategies.

What is a relapse?

A relapse is a return of symptoms of depression or anxiety after a period of improvement. This can occur for a variety of reasons, such as stress, life changes, stopping treatment, or substance use. Relapses can vary in severity and duration, but are usually temporary.

Recognizing the signs of a relapse

Recognizing the signs of a relapse is the first step in dealing with it. These signs may include: increased sadness or worry, loss of interest in activities you used to enjoy, changes in appetite or sleep, feeling tired all the time, difficulty concentrating, feelings of worthlessness or guilt, thoughts of death or suicide.

Ways to deal with relapses

1. Seek professional help

If you think you are having a relapse, it is important to seek professional help as soon as possible. This could be a psychologist, psychiatrist, counselor or therapist. They can help you develop a treatment plan that includes therapy, medication, lifestyle changes, or a combination of these.

2. Practice self-care

Self-care is essential during a relapse. This can include things like eating a healthy diet, getting regular exercise, getting enough sleep, avoiding alcohol and drugs, and spending time doing things you enjoy.

3. Use stress management techniques

Stress management techniques such as meditation, deep breathing, yoga or tai chi can help reduce symptoms of depression and anxiety. They can also help prevent future relapses.

4. Maintain a routine

Maintaining a daily routine can help provide a sense of normalcy and control during a relapse. This may include waking up and going to bed at the same time every day, eating regular meals, and making time for self-care.

5. Seek support

Having a support network can be very helpful during a relapse. This could include friends, family, support groups or online communities. They can offer advice, encouragement, and a shoulder to lean on when you need it.

Conclusion

Relapses into depression and anxiety can be challenging, but it's important to remember that they are just part of the recovery process. With the right strategies, you can learn to deal with relapse and continue on your path to recovery.