Staying on Track: Mental Health Tips for Preventing Relapse

Because Progress Isn’t Linear, but You Are Still Moving Forward

Let’s be honest: healing isn’t a straight path. It’s more like a meandering hike through a forest—complete with unexpected puddles, steep climbs, and the occasional “Wait, haven’t I passed this tree before?” moment. But if you’ve been doing the work, managing your mental health, and feeling more you lately—yay!—then you probably want to keep that momentum going. Preventing relapse isn’t about fearing the worst; it’s about giving yourself the best chance to stay well, bounce back quickly, and keep moving toward the life you want.

Relapse happens—not just in mental health, but in any long-term journey of healing. It doesn’t make you weak, lazy, or broken. It makes you human. The key is not to aim for perfection, but to create a compassionate system that helps you catch yourself when you start to wobble.

Let’s dig into some playful-but-powerful tips to help you stay on track with your mental health. Whether you’re newly thriving or trying to maintain your hard-earned balance, these tools are here to support you.

1. Make a Mental Health Playlist (No, Seriously)

You’ve got a playlist for working out, for crying in the shower, and maybe even for cleaning your kitchen like a rom-com protagonist. So why not one for your mental health? But instead of songs (or in addition to them), this playlist is made up of habits, routines, and rituals that keep you grounded.

What soothes you? What energizes you? What helps you come back to center when the world gets loud? Your mental health playlist might include:

• Taking your meds on time

• Going to therapy (and being honest there!)

• Keeping a regular sleep schedule

• Saying no to events when your body screams “please stay home”

• Moving your body—gently or energetically

• Drinking water like your brain depends on it (because it does)

• Making art, journaling, or belting out karaoke in the car

Put it all in a visible place: a sticky note, your phone, a corkboard shrine. The goal is to make your go-to wellness practices feel as familiar and accessible as your favorite playlist.

2. Create a Check-In Ritual That Feels Like You

Checking in with yourself shouldn’t feel like an interrogation. Skip the pressure and try a system that fits your vibe. You could:

• Draw a mood doodle every morning

• Give yourself a color code (green = good, yellow = meh, red = danger zone)

• Keep a "vibe journal"

• Use an app that tracks mood and patterns (Daylio and Moodnotes are great ones)

• Ask yourself three questions: How am I feeling? What do I need? What can I give myself today?

The point here is simple: awareness. The sooner you notice your energy shifting, the sooner you can catch yourself and adjust.

3. Build Your Bounce-Back Crew

Mental health is personal, but healing is never meant to be a solo mission. Build a team of humans (and pets!) who know you well and can spot your early warning signs even when you can’t. These might include:

• A therapist or counselor

• A best friend who tells you when you’re spiraling

• A support group

• Your mom who always texts “How’s your heart today?”

• Your partner who reminds you to eat something

And if your circle is small right now, that’s okay. Even one reliable person can make a world of difference. Let them know your triggers, your go-to coping skills, and how you want them to show up when you’re struggling. (Hint: not everyone knows what to do. It’s okay to teach them.)

4. Watch for the Sneaky Stuff

Relapse rarely comes all at once. More often, it creeps in with small changes:

• Skipping meals

• Staying up too late too often

• Isolating (while telling people you’re just "busy")

• Suddenly cancelling all your appointments

• Feeling more irritable or numb

• Using substances or screens to numb out more than usual

The earlier you can recognize these shifts, the better. Think of them as emotional potholes—easy to drive over if you're not paying attention, but also avoidable if you spot them in time.

Create your own list of early warning signs. They’re different for everyone, but when you know yours, you can act sooner and avoid the downward slide.

5. Set Gentle Goals, Not Giant Expectations

Sometimes, relapse prevention is just about keeping things realistic. Instead of declaring, “I’m going to be healthy forever and never have a bad day again,” try something softer and more sustainable:

• "I’ll do one kind thing for myself today."

• "If I notice myself getting overwhelmed, I’ll pause and breathe."

• "I’ll reach out before I hit a crisis point."

You don’t have to overhaul your life in one go. Sustainable change is built from small actions taken consistently. Think pebbles, not boulders.

6. Make Relapse Part of the Plan (Yes, Really)

We don’t plan to relapse, but we can plan for it. Having a mental health crisis plan doesn’t mean you’re pessimistic. It means you’re prepared. And that can be incredibly empowering.

Your plan might include:

• A list of emergency contacts

• A "crisis script" for loved ones: what to say/do if you seem off

• A comfort box with items that soothe you (fidget toys, favorite snacks, photos, letters to yourself)

• A list of grounding techniques

• Crisis line numbers or links to support services

Think of it like having an umbrella in your bag. Hopefully, you won’t need it. But if the rain comes, you’ll be glad you’re ready.

7. Create Anchors in Your Day

Anchors are small routines that ground you and keep your day from floating off into chaos. You can have a morning anchor (like stretching, gratitude journaling, or making a real breakfast), a mid-day check-in (a walk, a glass of water, a playlist switch-up), and an evening wind-down (disconnecting from screens, lighting a candle, or reading a few pages).

These rituals don’t have to be fancy or time-consuming. They just need to feel safe, consistent, and yours. They tell your brain, "We’re okay. We’re here."

8. Celebrate the Smallest Wins Like a Rockstar

Mental health isn’t all breakthroughs and epiphanies. Most days, it’s about doing the boring, beautiful maintenance work: brushing your teeth, taking your meds, making a phone call you’ve been dreading. These things count.

Start tracking your wins—even the tiniest ones. Did you put on pants today? Victory. Did you cry and hydrate? Rockstar behavior.

Celebration isn’t self-indulgent; it’s motivational fuel. If you wait until you’re “completely better” to feel proud of yourself, you’ll miss the whole point.

9. Check Your Environment

Sometimes the issue isn’t you — it’s your environment. Take stock of what (or who) is around you. Ask yourself:

• Does this space feel peaceful or chaotic?

• Are the people around me nourishing or draining?

• Am I spending time on things that align with my values?

Even small changes can make a big difference. Rearrange your space. Curate your social media feed. Declutter one area that makes you feel overwhelmed. Plant tiny seeds of peace and let them grow.

10. Keep Your "Why" Close

On tough days, it’s easy to forget why you started healing in the first place. Write down your reasons—even the cheesy ones.

• "Because I want to be fully present for my kids."

• "Because I deserve to feel joy."

• "Because I have dreams I still want to chase."

• "Because my pain does not define me."

Stick it to your mirror. Make it your phone background. Whisper it to yourself when your brain is loud. Your why matters.

Final Thoughts: You’re Still on the Path

Relapse prevention isn’t a magic formula. It’s a practice. A relationship with yourself. A toolkit you build and return to, again and again. And even if you do stumble (spoiler: we all do), you can still get back up. Progress isn’t about never falling—it’s about learning how to rise.

So keep your playlist close. Check in often. Let your people in. Plan for storms. And celebrate each tiny, powerful step.

Better Futures isn’t just a name. It’s a reminder that healing is possible—and already happening. One breath, one choice, one gentle day at a time.

You’ve got this. And we’ve got you.