Recovery often comes with unexpected bumps in the road. It’s understandable to feel discouraged when you hit a setback, like a relapse or emotional struggle, but it’s important to remember these moments are part of the process. Coping with recovery setbacks can help you build resilience and learn more about yourself. In this post, we’ll talk about the common types of setbacks and how to stay on your path to recovery when things don’t go as planned. Remember, healing is not linear!

Each journey is unique, and I’m here to help guide you through it. As a Denver therapist, I’m here to help you manage setbacks and guide you toward a more balanced and empowered life. Learn more about how my services can assist you on your path forward — book a consultation today to get started.

Types of Setbacks

First, let’s talk about what a “setback” means. Setbacks can be anything that disrupts your progress in recovery, whether it's emotional or situational. Common examples include:

• Relapse: Returning to substances or other behaviors after a break. If this is you right now, just know that it can be tough, but it doesn’t erase the progress you've made!

• Emotional Challenges: Struggles with anxiety, depression, or thoughts about engaging in eating disorder behaviors are common and can feel like you’re taking steps backward.

• External Stressors: Financial stressors, relationship problems, life transitions, or even sudden changes like job loss can lead to setbacks by adding pressure.

Ideally, recognizing these setbacks early can help you cope before they grow into bigger obstacles.

Common Causes of Setbacks

So, what triggers these setbacks? There’s no one-size-fits-all answer, but common causes include:

• Stress: Overwhelming stress from work, family, or personal life can lead to emotional and physical burnout, making relapse more likely.

• Unrealistic Expectations: Sometimes, we put too much pressure on ourselves to “recover perfectly” without understanding that recovery is an ongoing process, filled with ups and downs.

• Isolation: Lack of support from friends, family, or a recovery group. Isolation can make setbacks feel more painful and harder to overcome.

• Mental Health Struggles: Issues like depression or anxiety can complicate recovery and lead to setbacks if left unaddressed.

Normalizing Setbacks as Part of the Recovery Process

Setbacks are a part of recovery, even if they feel frustrating. They don’t erase your progress—but rather they are learning moments. When you let go of the idea of perfection (Progress, not perfection!), it’s easier to forgive yourself and keep moving forward.

That said, I don’t want to undermine that setbacks can take an emotional toll, leaving you feeling guilty or hopeless. Sometimes, the emotional impact is harder than the setback itself. Be kind to yourself—everyone has tough days, and your setbacks don’t define you.

Practical Ways to Cope with Setbacks in Recovery

Coping with setbacks in recovery requires practical strategies that can help you stay grounded and resilient. One of the most important things to do is to stay mindful and self-aware. By paying attention to your emotions early on, you can prevent minor setbacks from turning into larger challenges. It sounds “too simple”, but it makes a huge difference when you take the time to acknowledge how you're feeling. Being in tune with your emotions is a powerful tool for managing recovery.

It's also important to lean on your support system. Recovery is not something you need to go through alone—reach out to friends, family, or a support group when things start to feel overwhelming. Talking through your feelings with others can provide relief and perspective. Additionally, developing coping tools like deep breathing, journaling, or exercising can help manage stress and keep emotions from escalating into more significant setbacks.

Tips for Staying Resilient

Staying resilient is so important during recovery. Here are some simple tips to help you stay strong, even when setbacks happen:

• Set small, achievable goals to make the process feel manageable and keep control.

• Create a routine to add structure and stay grounded during tough times.

• Celebrate small wins; every bit of progress counts.

Setbacks can teach us a lot if we let them. Instead of seeing them as failures, try asking yourself, "What can I learn from this?" Was there something specific that triggered it, and how can you handle it better next time?

Coping with setbacks in recovery isn’t just about bouncing back—it's about seeing each setback as a chance to grow. The more you learn from these moments, the stronger and more resilient you’ll be moving forward.

Professional Support and Therapy

Sometimes, setbacks are too tough to handle on your own, and that's where professional help comes in. Therapists (like me!), counselors, or recovery coaches can offer valuable guidance for coping with setbacks in recovery, giving you the tools and support needed to manage emotional struggles. They’ll help you understand why the setback happened and work with you to prevent future ones, ensuring you stay on the right path. My favorite model for working with setbacks is IFS therapy because it helps us recognize how a setback or trigger might be trying to help, offering space for more compassion, and a new lens of how to move forward.

You’ve Got This — Let’s Take the Next Step

Setbacks are going to happen, but they don’t have to throw off your entire recovery. When you understand what causes them and accept them as part of the process, you’ll build the resilience to keep moving forward. Coping with setbacks in recovery is something you can get better at with time, patience, and the right support. Be gentle with yourself, ask for help when you need it, and remember — a setback doesn’t mean you’ve lost progress; it’s just part of the learning journey.

If you're ready to tackle your setbacks and get the support you need, I'm here to help. Let’s create a plan that works for you. Schedule a consultation today, and we’ll take the next step together.