“Why Am I Slipping Again?” — How to Handle Setbacks Without Losing Your Progress in Recovery

Julie Barris | Crisis Counselor | Therapist-in-Training
May 8
3 min read

Learning to handle setbacks with patience and self-compassion is a crucial part of any healing journey. Setbacks aren’t failures—they’re opportunities to pause, reflect, and grow stronger than before.

“Why Am I Slipping Again?” — How to Handle Setbacks Without Losing Your Progress in Recovery

In the early days of recovery—whether from trauma, anxiety, depression, addiction, or burnout—progress often feels tangible. You’re attending therapy, practicing new habits, and maybe even sleeping better. But then, seemingly out of nowhere, the heaviness returns. You spiral after one bad day. You stop journaling. You snap at someone you love. And suddenly, you're asking yourself: Have I undone all my progress?

You haven’t. Healing doesn’t follow a straight path. It loops, stumbles, and revisits old terrain. What matters is not whether you fall back—it’s how you respond when you do.

Recognize the Signs Early

The earlier you can spot a setback in motion, the easier it is to keep it from pulling you down. Some early red flags might include:

Withdrawing from support: Avoiding friends, family, or support groups can indicate you're retreating into isolation.
Increased negative self-talk: Thoughts like "I'm not good enough" or "I can't do this" can erode self-esteem.
Disrupted routines: Skipping therapy sessions, neglecting self-care, or abandoning healthy habits can signal a slip.
Emotional numbness: Feeling detached or disconnected from your emotions may be a defense mechanism against stress.

Acknowledging these signs doesn’t mean labeling them as failure—it means you’re self-aware enough to pivot before things deepen.

Respond, Don’t React

When you notice a backslide, your instinct might be to panic or shame yourself into “fixing it.” But panic is not a plan. Pause instead.

Try asking:

What’s changed recently in my environment or stress levels? Identifying external factors can help pinpoint triggers.
What am I feeling underneath the surface reaction? Exploring underlying emotions can provide clarity.
What helped last time I felt like this? Reflecting on past coping strategies can offer guidance.

Responding with curiosity instead of criticism allows you to re-engage your tools without reinforcing self-blame.

Rebuild Small, Not Perfect

You don’t need to return to the perfect version of your recovery routine. Start with one small anchor:

A short walk: Physical activity can boost mood and energy levels.
A single journaling prompt: Writing down thoughts can provide emotional release.
One therapy session: Professional support can offer new perspectives.
A five-minute meditation: Mindfulness practices can reduce stress and increase focus.

Small wins reinforce your ability to care for yourself again. Progress isn’t about intensity—it’s about consistency.

Reframe the Setback

Instead of asking, Why is this happening again? consider:

What is this setback showing me about what I still need? Viewing setbacks as informative can guide future actions.
What new layer of healing am I being invited into? Recognizing growth opportunities can transform challenges into learning experiences.

Every spiral is an opportunity to uncover deeper truths, not proof that you’re broken. You are evolving—and evolution is messy.

Reconnect to Your Support System

Even if you feel ashamed or exhausted, reach out to someone. A therapist. A trusted friend. A support group. Let them know you’re struggling. Connection is often the lifeline that grounds us back to our goals. You don’t need to do this alone—nor were you ever meant to.