Your mental health journey will have many peaks and valleys, and that’s OK. If you have a mental health condition, or recurring mental distress, you may experience a time of positive thoughts and emotions only for a life change to bring back mental challenges. A mental health relapse refers to symptoms that return or worsen after a period of improvement. 

When you’re going through a transition in life, it can cause many difficult emotions and worries that can impact your mental health and lead to a relapse. But the good news is that you can get ahead of the challenges by creating a relapse prevention plan that helps you navigate these transitions and continue to prioritize your well-being. 

Read on to learn about how life’s transitions can cause difficulties in your mental health and what to include in an effective relapse prevention plan now that can help you in the future.  

Why mental health relapses can occur from life’s transitions  

There are many life transitions that you may go through. There are changes that most people experience that are often seen as milestones, such as moving to a new place, getting married or having a child. Other transitions are unexpected and unfortunate, such as getting divorced or losing a job. But regardless of whether you anticipated the transition or not, it can still result in a mental health relapse.

If you’ve had a recent period of stability and good mental well-being, a life transition can interrupt it with negative thoughts, emotions and behaviors that impact your overall quality of life. A life transition can cause a mental health relapse for multiple reasons, including:

• Fear of uncertainty, causing anxiety
• Sadness or anger about losing something or someone you care about
• Difficulty adjusting to change in routine
• Excessive stress, such as financial requirements or long to-do lists

What to consider in your mental health relapse prevention plan

A relapse prevention plan is a tool that can help people who have experienced mental health condition symptoms or distress continue their mental health journey, even when challenges like life transitions occur. It can help people get ahead of potential mental health issues and feel confident in their abilities to maintain their progress when life gets hard.

You can either create your relapse prevention plan on your own, or collaborate with your mental health care providers to make sure it’s a comprehensive, effective plan. 

Here are a few things that should be involved in your relapse prevention plan:

• Identifying your triggers

A trigger refers to anything that causes significant emotional or mental distress. People who have been diagnosed with conditions like post-traumatic stress disorder or panic disorder likely have triggers that cause or worsen their symptoms. 

By identifying your triggers in your relapse plan, you can know the potential risks of certain places, people or situations. You’ll be able to take control of your emotions and prevent the trigger from becoming overwhelming when you face them. Including your triggers in your plan also boosts your self-awareness and confidence in your ability to handle them.

• Developing effective coping mechanisms

Having effective coping strategies is the key to regulating your emotions and managing stress to prevent a relapse. Work with your mental health care providers to develop coping mechanisms that work the best for your condition or challenges. You can create a list of these strategies in your relapse plan so that you know the steps to take when faced with a trigger.

Coping mechanisms that can prevent a mental health relapse include:

• Breathing exercises
• Mindfulness exercises
• Maintaining boundaries
• Positive self-talk

• Prioritizing self-care

Self-care refers to practices that allow you to protect your mental, emotional and physical health. Practicing self-care helps you to prioritize your well-being by reducing stress, boosting positive emotions and improving self-esteem. It helps you feel more equipped to handle challenging situations, like life transitions.

Everyone has different ways to practice self-care, but it should be prioritized in your relapse prevention plan to show how forming specific habits and behaviors can help you continue improving during hard times. Self-care activities include:

• Daily meditation
• Journaling
• Exercising
• Listening to a relaxing playlist before bed

• Turning to your support system

Having a support system is essential for your mental health in every stage, from initial treatment to relapse prevention. You should be able to turn to your loved ones and peers whenever you have any sort of mental health challenge, whether it’s everyday stress or overwhelming depressive symptoms that have been triggered by a life transition. 

Have a list of people in your relapse prevention plan who you can depend on for active listening and validation. That list should also include mental health care professionals who can provide further insight and guidance to navigate the transition.

Lightfully can help you create a mental health relapse prevention plan 

Life can be unpredictable and include transitions that can throw your world for a loop. But a mental health relapse prevention plan helps you feel prepared to take on whatever comes your way. It allows you to continue maintaining your mental well-being while boosting your self-esteem. 

A therapist can help you create a relapse prevention plan, but Lightfully is here if you need more intensive care. We have four levels of care that can help you develop the skills you need to manage life transitions. They include:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.