Week 29: Dealing with Setbacks: How to Handle Relapses
Welcome to Week 29 of Your Healing Journey!
Last week, we discussed the benefits of EMDR intensives. This week, we’ll delve into how to handle relapses and setbacks in your healing journey. I’m Monica, a trauma therapist based in New York City. My practice focuses on using cutting-edge, evidence-based treatments to help people heal from trauma and get on with living the lives they’re meant to have. This blog is a space to share insights, tools, and support to aid in your recovery process.
Understanding Setbacks
Normal Part of Healing
Setbacks are a common and natural part of the healing process. They do not indicate failure but rather provide opportunities for learning and growth. It's important to recognize that healing is not a linear journey; it involves ups and downs.
Causes of Setbacks
Setbacks can be triggered by various factors, such as:
- Stress: Increased stress levels can overwhelm your coping mechanisms.
- New Challenges: Facing new situations or challenges can trigger past trauma responses.
- Reminders of Past Trauma: Encountering reminders or triggers of past trauma can lead to setbacks.
Strategies for Handling Setbacks
Self-Compassion
Being kind to yourself during setbacks is crucial. Acknowledge your feelings without judgment and remind yourself that healing is a journey with ups and downs. Self-compassion can help reduce feelings of shame and frustration.
Reflection and Learning
Reflect on what triggered the setback and what you can learn from the experience. Use this insight to strengthen your coping strategies and prevent future setbacks. Ask yourself questions like, "What triggered this setback?" and "What can I do differently next time?"
Reach Out for Support
Seek support from your therapist, support groups, or trusted individuals. Sharing your experiences can provide comfort and perspective. Remember, you don’t have to go through this alone.
Revisit Self-Care Practices
Ensure that your self-care practices are consistent. Focus on activities that help you feel balanced and supported. Regular self-care can build resilience and help you manage stress more effectively.
Practical Exercise: Handling Setbacks
1. Self-Compassion Practice:
- Write a letter to yourself expressing understanding and kindness. Acknowledge your feelings and remind yourself of your resilience. For example, "Dear [Your Name], I know you're going through a tough time right now, but it's okay to feel this way. You're strong, and you've overcome so much already."
2. Reflective Journaling:
- Journal about the setback. Reflect on the triggers, your response, and what you can learn from the experience. Consider prompts like, "What triggered this setback?" and "How can I better manage similar situations in the future?"
3. Support Plan:
- Identify people or groups you can reach out to for support. Make a plan to connect with them during challenging times. List their names and contact information, and schedule regular check-ins.
Reflection Questions
1. What have you learned from past setbacks that can help you handle future challenges?
2. How can you practice self-compassion during difficult times?
3. Who are the supportive people in your life you can turn to when facing setbacks?
Work with Me
I can help you create a customized trauma recovery relapse prevention plan, if you are ready to start your healing journey, consider working with me in an EMDR Intensive.
What’s Next?
Next week, we’ll explore creating a long-term self-care plan to develop a sustainable routine for ongoing healing.
Thank you for being here and for taking this important step on your healing journey. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.
Comments