Hitting "rock bottom" is different for everyone. It can stem from personal, romantic, or professional challenges - or a mix of all three. It may feel like a never-ending struggle, where progress seems impossible and despair overshadows hope. But even in the darkest moments, recovery is within reach. Here's a step-by-step guide to help you rise and rediscover your strength.

Acknowledge Your Feelings

If you feel as if you have hit your “rock bottom”, acknowledging your emotions can be a difficult, but important step. Holding these feelings may seem daunting at first, but do your best to practice self-compassion and allow yourself to feel without judgement. When we avoid processing our feelings they only get louder, and often come out in unexpected, and unhelpful ways. 

Practices for Processing Your Feelings:

1. Journal Your Emotions: Writing down your thoughts can help clarify your feelings and release pent-up stress. Journaling can also help you see patterns or behaviours that may be missed otherwise. 

2. Seek Support: Reach out to friends, family, or a mental health professional. Talking about your struggles can provide relief and perspective.

Assess Your Situation

Understanding the factors that led to your current state is key to moving forward on a healthier, happier path. Take a moment to reflect on what brought you to this point and identify any patterns that may need to be addressed.

1. Identify Contributing Factors: Pinpoint the events or decisions that led to your situation.

2. Recognize Patterns: Reflect on recurring issues and think about ways to address them.

Set Realistic Goals

Rebuilding starts with setting small, achievable goals. These incremental steps can foster a sense of accomplishment and guide you towards a healthier future.

1. Break Down Goals: Divide larger goals into manageable steps (a.k.a “chunking”). This makes larger goals feel easier to approach and more achievable. Establishing small routines and achievable goals compounds growth and builds confidence along the way.

2. Celebrate Victories: Acknowledge and celebrate your progress, no matter how small. Each step forward builds momentum and confidence. The small wins add up faster than you think. Often acknowledging it is time to start the healing journey is the biggest step to take. 

Develop a Support System

A strong support network is crucial in your recovery process. Surround yourself with people who can offer encouragement and hold you accountable.

1. Reach Out: Connect with friends, family, or support groups who can provide the emotional support you need.

2. Join Communities: Look for local or online groups related to your interests or struggles.

3. Professional Help: Don’t hesitate to seek guidance from a therapist or counsellor.

Remember, rebuilding is a journey, so take it one step at a time. Book a free phone consultation with VMA Psych for the support and guidance to help you move forward.

Focus on Self-Care

Self-care is essential for your physical, emotional, and mental well-being. Establish routines and practices that nurture your overall health.

1. Routine: start with incorporating a task into your routine that includes at least one form of self care, for example going for a walk, eating a healthy meal, or drinking plenty of water throughout the day.

2. Stress Reduction: Incorporate mindfulness practices, meditation, or hobbies into your life to manage stress effectively.

3. Joyful Activities: Where it is possible, prioritize activities that bring you happiness and relaxation.

Learn and Grow from the Experience

Whether we like it or not, the most challenging times in our life often offer huge opportunities for personal growth. Reflect on the lessons learned along the way and note how they can shape your future through journaling your thoughts 

1. Reflect on Lessons: Think about what you’ve learned by overcoming past experiences and challenges. How can these insights guide your current future decisions? What is this current situation trying to teach you, and how can you grow from it?

2. Explore New Interests: Discover new hobbies or revisit old ones that may have been neglected. This can help to shift your mindset by creating new opportunities for personal growth.

3. Set Long-Term Goals: Align your future goals with your newly discovered values and aspirations. The closer we live in alignment with our values, the happier we can make our life and the lives of others.

Maintain Long-Term Recovery

When going through difficult times, we often want that “Ah-Hah!” moment along with a feeling of drastic change/recovery. Unfortunately, that is rarely the case. More often rebuilding healthy behaviours and patterns is about long-term practice, self-awareness, and consistency. More of a marathon than a sprint. But while developing and maintaining healthy behaviours and patterns often requires ongoing effort and awareness, it becomes easier and more gratifying over time. As new neurological pathways form, they reinforce new habits, becoming more integrated into your lifestyle with practice. Here are some steps to help you develop a plan to maintain progress and prevent setbacks.

1. Create a plan: Develop a long-term strategy for maintaining mental health and well-being. A mental health professional can help develop a treatment plan to aid in your journey. 

2. Regular Reviews: Periodically review and adjust your goals and strategies as needed. This can be independently or with a professional.

3. Stay Connected: Keep in touch with your support system and continue seeking professional guidance if necessary.

For even more practical strategies to help you regain a positive mindset and start moving forward, take a look at our article on 5 ways to think positive when depressed.